Here is another way to use Tabata circuits to get a killer workout. I put together a 10 exercise circuit using the Tabata protocol (20 seconds of high intensity work followed by 10 seconds of rest) for each movement and to give it a kick, I added some rotational movements, explosive and endurance based exercises. This will give you a full body MMA style workout or just a fit like a fighter circuit (so you don’t want to get hit in the face). Also another way to burn fat while keeping your muscle. Ultimate Tabata Workout – Fit Like A Fighter MMA Circuit Perform each exercise for 20 seconds of work followed by 10 seconds rest for 6 rounds. Rest for 1 minute and move on to the next exercises. Total Workout = 40 Minutes 1. Kettlebell Swings 2. Rotational Med Ball Slams 3. Burpees 4. Weighted Russian Twists 5. Dumbbell Squat Jumps 6. Mountain Climbers 7. Blast Off Push Ups 8. Rotational Jumping Lunges 9. Kick Ups 10. Abs V-Ups
It’s that time of year to look back at the year that was and highlight my best bodyweight workouts of 2015. My use of metabolic workouts to help you burn fat, build muscle, be more athletic and get super fit has continued to grow. From Ladder Workouts to Density Circuits…300 Workouts to Spartan Circuits…SuperSets to Tabata Circuits…these are all forms of high intensity metabolic circuits that will help you get into the best shape of your life. Here are my top Metabolic Workouts for 2015: 300 Medicine Ball Workouts Metabolic Resistance Workout Ultimate Kettlebell Workout Explosive Contrast Training – Lower Body 300 Dumbbell Workout Metabolic SuperSets Ladder Workout 8-Minute Core Workout
Here is a awesome upper body strength endurance circuit that you can do this week. AMSAP (As Many Sets As Possible) – Perform each exercise for the prescribed reps one after the other with little to no rest in between for 20 minutes Chin Ups x 5 Heavy Dumbbell Press x 7 reps (75-90% 1RM) DB Snatches x 5 reps per side (70-80% 1RM) Dips x 7 reps
Scientifically proven, Contrasts are an effective way to develop more power and explosive strength, which is important to improving athletic performance. You can also use this training method to build size and muscle (hypertrophy), by altering the rep and sets scheme. Developed in Russia and Eastern Europe in the 1960s-70’s Contrast training is a great way to charge you up so you can display greater levels of strength and power through what’s called Post-Activation Potentiation (PAP) The PAP effect is simply when the muscle force is greater after performing the initial strength exercise because the signal from the central nervous system to the muscle has been optimally activated. To develop muscle you need intensity and volume, which contrast training, will give you. There are a few ways Contrasts can help you to build muscle. Adding this training alone will help shock your muscles into growth by adapting to the new training stimulus. As mentioned above this contrasts sets are a combination of heavy lifts and explosive exercises, which are known to recruit maximum motor unit recruitment. Which means more muscles are needed to get the job done. Your work capacity and volume increases as well because of the reps performed with both heavy and explosive exercises. When performing Contrast pairs or super sets for best results your total volume should be 4-6 sets. Reps for the heavy lift can be between 6-10 and for the explosive exercises within 6-10 reps. Your rest periods between each exercise should be no more than 15 seconds and 1-2 minutes between sets. Substitute contrast-training pairs with your normal chest or upper body workout. You can use these 2-3 times per week alternating upper body and lower body pairings. The two videos below are examples of Contrast training pairs for upper body. Although in the video we are training power and explosive strength, you can change the reps and sets of the exercises to suit hypertrophy training and muscle growth. Chest Pairs Workout Dumbbell Chest Press 4-6 Reps (75% load) MMA Push Ups – 8 Reps Rest 2 minute and repeat for 4-5 sets Back-Lats Pairs Workout Bent Over Rows – 8 Reps Churpees (Burpee Chin Ups) – 8 Reps Rest 2 minute and repeat for 4-5 sets
This is workout #1 from my Spartan Training System 10-Week Program. The program is progressive so as you move on through the weeks, the workouts get tougher, longer and change to keep you from plateauing. Day 1 Workout 1 For this workout you will need a Kettlebell, Dumbbells, Stability Ball and Bodyweight. You will perform each exercise for 30 seconds of work followed by 15 seconds rest. There will be a timer and modified exercise versions on the screen Exercises Kettlebell Swing Push Ups Burpees Abs In and Outs DB Rows Forward Lunges Stability Ball/Swiss Ball Planks Goblet Squats Jumping Jacks Side Plank Reach Unders Get it Done!