by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
Hi, it's Mike here from TruthAboutAbs.com & Busy Man Fitness .com with another Lean Body Secrets Ezine and I've got a killer bodyweight workout for you today.
I received a question today from a
Sergeant who was looking for high intensity workouts to take his team of
30+ soldiers to a new level of fitness in preparation for their PT
testing.
He basically said that the men had
reached a plateau in their training and needed something really high
intensity to take them to the next level.
My response is below... Keep in
mind that this workout I gave him uses bodyweight-only exercises,
however, it is VERY intense and for people looking for advanced fitness
levels.
With that said, keep in mind that
if you're not yet at an advanced level, you can still use this by simply
using the basic format of the workout, and just do less of whatever
exercises you struggle with, or choose an easier alternate exercise
that's similar.
Here goes...
"Hi Joe. To get your soldiers to
that next level in their workouts, we're going to keep the intensity
super high here and use the entire body. Keep rest periods short, and
use full-body multi-joint movements as much as possible.
I'll give you a killer workout idea
below that not only incorporates the abs and entire core, but the
entire body as well in an intense fashion. Not sure what (if any)
equipment you have available, so I'll give you a great workout that's
bodyweight based. Here's an example to take your men through:
Start with a 2-3 min warmup of light jogging, jumping jacks, or jump rope.
Then, move through these exercises
in circuit fashion, one right after the other with only 10 seconds rest
between each (repeat the circuit 3-5 times for a killer total body
workout):
1. bodyweight squats - 12 reps
2. plyo pushups (clapping) - 10 reps
3. walking lunges up 6 steps and back 6 steps
4. floor mountain climbers for 30 seconds
5. lunge jumps - 6 reps to each side
6. lying leg thrusts (abs) on floor - 12 reps
7. squat jumps - 8 reps
8. side plank hold 30 seconds one side, then 30 sec opposite side
Rest 2 minutes after each circuit; repeat circuit 3-5x
If that doesn't get them through the plateau and ready for the next pt test, nothing will!
Another amazing workout style that would take you to the next level, would be to get into Kettlebell Workouts
Also, if you want to check out a site that has over 6,000 workouts for every goal imaginable, check this out:
http://ThousandsOfWorkouts.com
Good luck with the training, and have fun!
Mike Geary
Certified Nutrition Specialist
Certified Personal Trainer
Author - The Truth About Six Pack Abs
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