Cardio/Lift Workout

You want to look like an Olympic champion?  You’ve got to train like an Olympic champion.  This is a high intensity workout that is sure to transform your body into a well-oiled fitness machine.  The key to doing this correctly is to keep the pace high.  If the reps and/or times are too high for you, just drop them down and work your way up.

By combining heavy lifts with short bursts of cardio, you are hitting your body from two extreme angles.  Your muscles are faced with exercises they’ve never seen before and weights they’ve never felt before.  Your cardiovascular system is pushed to the max as you are training in the 80-90% max heart rate range for a short period of time.

For this workout, you want to skip the isolation exercises like dumbbell curls, or tricep kickbacks.  Focus on complex movements that involve many muscle groups at once.  The exercises listed below are just suggestions.  Feel free to mix things up by using other exercises.  Just be sure they are complex movements.

To start, try something like this:

  • 10 Squats
  • 20 Box Jumps
  • 10 Military Presses

At this point, grab a jump rope and get going.  Try to jump rope 200 times in 4 minutes.  If you can’t make it in 4 minutes, that’s okay.  Just keep going until you hit 200.  At this point…

  • 10 T-rows
  • 15 Wide grip pullups
  • 15 Plyometric Pushups

Run at 10 mph for 2.5 minutes on the treadmill

  • Plank for 2 minutes
  • 12 Goodmornings
  • 50 crunches

At this point in the workout you should really start to feel the fatigue set in.  Keep up the pace, you are almost done.  Try doing 50 burpees in 2.5 minutes.

  • 10 Bench Press
  • 10 Bulgarian Squats per leg
  • 12 Squat Jumps

Jump rope again 100 times.

  • 12 Snatches per arm
  • 20 Shrugs
  • 15 Dips

Sprint for 2.5 minutes at 10 mph.

This is the end of the workout.  Something you should keep in mind; we mentioned using heavy weights earlier.  As you notice, some of the reps for these exercises are rather high.  You want to complete each rep, but if you need a break because the weight is too heavy, take it.  If an exercise calls for 12 reps, and you can only do 4 before tiring, split it up and do 4, 4, 4.  Keep in mind, these aren’t 3 sets of 4, rather, complete the total number of reps as fast as possible.  Do 4, take a 10 second break, do 4 more, etc. 

For beginners, going through this just one time will be brutal.  As your fitness level increases, you should try to complete this cycle 2, 3, or 4 times.  Following this high intensity, athletic development workout is sure to rip you up and help shed any lingering body fat.


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