Fresh Ideas: 3 Deadly Complexes For Fat Loss and Conditioning
How do people go to the gym day after day and do the same 30 minute workout on the elliptical machine? Honestly I would rather do some sprints in the parking lot outside of a 7/11 in a rival gang’s territory at 2am with nothing on but a game worn jock strap from Terry Tate.
No, but seriously, I would rather challenge myself and do something different every time. That is where this blog post comes in. I hope to provide some fresh ideas for you to use when it comes to the end of the workout, when you need to get that finisher in. Now hold on to your butts and crack open a Spike!
1. Burpee/Mountain Climber Combo: This one is pretty straight forward. You give yourself a rep amount to hit for each movement. I am a fan of doing 60 mountain climbers (30/side) and 12 burpees (with the push up). Rest for 60 seconds in between each round. Rinse and repeat at least 4 times and try to work up to 8 or 10. Keep the trash can near by…
2. TRX Circuit from Hell: OK, now things get interesting. That TRX in your garage isn’t just for rows and planks, it can be used for some of the hardest complexes imaginable. For this you will go from one exercise to the next, performing 10 reps (per side if for each movement. The exercises are: Atomic push ups, rear foot elevated split squat, leg curls, rollouts, and rows. Try to get through the whole circuit in under three minutes.
3. Grab bag Finisher: This is the one I use the most. I put together five or six exercises and put them into a complex. They usually involve low risk movements with lighter weights than normal, for obvious reasons. Think medballs, kettlebells, slideboards, TRX, body weight, and barbell exercises. Here is one you can try today that will have you screaming for mercy:
- Plate loaded front squat (Hold a 10-25 pound plate out in front of you while squatting). x8
- Renegade Row 8 reps/side
- TRX Rollouts (or ab wheel) x10
- KB Swings x12
- Bodysaw x12
- Overhead Medball Slams x20
BONUS: Here is a Death Circuit I did three years ago with Eric Cressey. I promise my posture is much better now:
If you want some more of these, I highly recommend you check out Tony Gentilcore’s blog. He posts tons of circuits on there, and blogs about the latest Lord of the Rings convention. Enjoy and be safe. Have some other circuits or finishers you want to share? Post them in the comments section.
Should We Care About Mainstream Media?
Do you get pissed off when you are eating your morning omelet and you see this on the tv:
Watch CBS News Videos Online
First off you have a, “Medical Correspondent” who clearly has never heard of HIIT until the morning of the broadcast. Seriously? I will never blame general practitioners of not know this stuff because their scope has to be so broad, but she was asked to talk about the subject and to give her opinion as an expert.
Her opinion was that (interval training), “is the uber workout.” This video isn’t the airing I saw live. Where the host asked her if shed used HIIT and she said something like, “No, but I will now!”
Personally, I think it is good that people are getting some info out there on HIIT and hopefully strength training. Even The Biggest Loser has had some beneficial moments with the sled training and kettle-bells. Just remember the source and the commentary that follows it.
