Do you like muscle separation or an obscenely chiseled Serratus Anterior? Of course, you do, and so do we. In our philanthropic manner, we’re dishing you the details to etch away that loose stuff that you can’t flex.
Not one, not two, but three different routines will be laid out here for the wellbeing of your gains. Rip these out any time of day; however, the first one is recommended for a pre-breakfast cardio gauntlet — body weight, because who really wants to pick up heavy sh*t straight out of bed?
Courtesy of Craig Ballantyne (one hell of a trainer), this 1,000 rep body weight assault is guaranteed to burn some fat. If it doesn’t, you’re doing it wrong.
There’s technically no rest planned into this routine; man up and stop only when you absolutely have to. Complete these reps in order, and with as few sets as possible.
Burpee – 50 reps
Squat Jump – 100 reps
Push Up – 100 reps
Bodyweight Squat – 150 reps
Mountain Climber – 100 reps
Alternating Lunge – 100 reps
Jump Rope – 400 reps
Only the determined are going to gain those cuts, so stick with it. The next circuit training routine isn’t getting any easier.
Continued on the next page…
Remember back in 2007, one of the most badass films ever made? Next up is the infamous “300” workout. It’s fitting due to the fact most of us saw it demonstrated in this video featuring Craig Ballantyne.
Just like before, no rest.
Pull-Ups – 25 reps
Deadlifts (135lb.) – 50 reps
Push-Ups – 50 reps
Box Jumps – 50 reps
Floor Wipers – 50 reps
One Arm Kettlebell Clean/Press – 50 reps
Pull-Ups – 25 reps
Do yourself a favor and time it. There’s nothing better for performance than beating old attempts. Some savage actor completed it in 18 minutes and 11 seconds. Good luck.
Last but most definitely not least — a custom fat slaughtering routine from Spot Me Bro.
Did you think you were going to get rest? There’s no time for that in the fat burning hustle.
Deadlift (1.5 x bodyweight)
Bench Press (bodyweight)
Front Squat (.75 x bodyweight)
Clapping Push Up (bodyweight)
The rep scheme follows this pattern: 6/5/4/3/2/1 and then right back up: 1/2/3/4/5/6.
If you’re a real hard freak of nature, you can take these reps as high as you want, however, you’ve been warned. It’s no beginners circuit.
On the other hand, if you have a weakness with one or two of these lifts, slightly lower the weight and keep pushing. Bring the mental game to reach the top.
We don’t all start out subjecting ourselves to these kinds of routines; however, a surprising number of gym rats, meatheads, bros, etc… have been moving in this circuit training direction. It’s not easy, it’s no glory pump, but the results keep them coming back. Don’t stay in your comfort zone.