This is a classic fast-paced full-body fat-burner featuring simple but deadly low-impact cardio & core moves. You’ll need a low box/step or weight plate for Circuit 1. The Sanddune Stepper we recommend at GardenOfGainz.com will also work well for this. Then you’ll need a higher box or bench for Circuit 2. Expect some serious post-workout afterburn to the high-degree of fast-twitch muscle fiber activation.
CIRCUIT 1: Low Box/Step
Perform each move for 20 seconds of work with 10 seconds of rest between moves:
1. Low Box Runners
2. Hand Stepups
3. Low Box Lateral Runners
4. Lateral Hand Stepups
5-8: Repeat 1-4
Rest a minute and move on to Circuit 2.
CIRCUIT 2: High Box/Bench
Perform each move for 20 seconds of work with 10 seconds of rest between moves:
1. Box Squat Jumps
2. Hands-Elevated Mountain Climbers
3. Alternating Stepup Jumps
4. Bench Hops
5-8: Repeat 1-4
Rest a minute. That’s 1 cycle. Do up to 3 total cycles.
This routine features 2 unique complexes: one that’s strength-oriented and another that’s cardio-focused. You’ll need a pullup bar/suspension trainer/gymnastics rings and a pair of dip/row bars for Complex 1 (see our recommendations at GardenOfGainz.com). An agility ladder is highly recommended f...
Though I’m not a huge fan of the stability ball, it does allow for some excellent bodyweight training options whether you’re at home or in the gym. Just be sure to have a towel handy so you can dry your hands and the ball between moves/rounds to avoid slippery when wet scenarios (that’s what he/s...
This is one of the most challenging bodyweight workouts I’ve ever done. You’ll need a pullup bar or suspension trainer, dip bars, a fitness slider, and a box/bench/ottoman to elevate your trail leg. All of our recommended gear can be found at GardenOfGainz.com.
If you can’t do at least 10 reps...
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