Maybe you’ve got some time to join the meatheads in the gym or have a nice home collection of weights. The following workout is guaranteed to give you a swift kick in the ASS. For this little ditty you’ll definitely need some free weights, barbells, and a burning desire to get some! Throw on that Superman cape, Go time!
Please pay special attention to the video descriptions of each exercise. If you are not familiar with many of them I suggest practicing before you get at it. Form is very important in order to maximize results and keep yourself from getting injured…. Believe you, me.
How to do this beast!
What we’ve done here is split the routine up into two separate days. The first, includes lower body pushing exercises with upper body pulling exercises. The second is a lower body pulling day with upper body pushing. Why do we do this you ask? Good question! First is for efficiency. With a routine like this we can maximize our efforts in the gym or at home and utilize our time much better. More work in less time! The second is that it will allow our muscles adequate time to recover on workout days and post workout days. All that blood and lactate that we’ll be putting into our lower body with our first exercise will have time to recover while we put some into our upper body. Lastly, a routine such as this maximizes the fat burning effect by keeping our bodies performing at a high level.
You will notice each exercise includes a formula of A1. A2. Or B1. B2, and so on. This simply means you perform the A1 exercise, rest the amount of time specified and then perform A2. Rest the amount of time specified and then return to A1 for your second set.
You also will see this quite often 31X1 or 40X0. Or something along those lines. This is known as the tempo we will be performing the exercises. Lets use the squat exercise for the above example 31X1. This means you take 3 seconds to lower the bar, then pause for 1 second at the bottom portion of the rep, then explode up (X), then pause 1 second at the top portion of the exercise before performing your second rep.
NOTE: Make sure to warm-up properly for 5-10 minutes of full body movement and with the exercises you will be performing for the day. Also, don’t cheat the exercises! Use a full range of motion. No pull-ups where are arms stay bent please! Pay attention to the video descriptions and do not hesitate to contact me if you have any questions.
EDITORS NOTE: FOR UPDATED EXERCISE DEMOS PLEASE VISIT THE LIMITLESS365 FITNESS PROGRAM
Day1: Lower body push, Upper body pull
- A1. Back Squat @31X1, 8-10 reps x 3-4 sets; rest 20 seconds
- A2. Pull-ups @21X1, As many strict reps as possible x 3-4 sets; rest 2-3 minutes
- B1. DB walking lunges @11X1, 10/per leg x 3-4 sets; rest 20 seconds
- B2. DB bent-over row @31X1, 8-10 reps x 3-4 sets; rest 2-3 minutes
- C1. Sit-ups, as many reps as possible in 1 minutes x 3 sets; rest 30 seconds
- C2. Kettlebell swings, as many reps in 1 minute x 3 sets; rest 30 seconds
- D1. (optional) Row 250 meters as fast as possible x 3 sets; rest 2 minutes
Day 2: Lower body pull, Upper body push
- A1. Dead-lift, 6-8 reps x 3-4 sets; rest 20 seconds
- A2. Incline DB press @31X1, 8-10 reps x 3-4 sets; rest 2-3 minutes
- B1. Leg curl @31X1, 8-10 reps x 3-4 sets; rest 20 seconds
- B2. Push-ups, As many reps as possible x 3-4 sets; rest 2-3 minutes
- C1. DB overhead press @21X1, 8-10 reps x 3-4 sets; rest 20 seconds
- C2. DB hammer curl @31X1, 8-10 reps x 3-4 sets; rest 20 seconds
- C3. Rope tricep extension, 8-10 reps x 3-4 sets; rest 90 seconds
- D1. (optional) 25 burpees as fast as possible for 3 sets; rest 2 minutes
Congrats on finishing this BEAST! Let us know in the comments how it went or just to brag about how easy it was for you. If you’re shy, send me a message on your thoughts. I sure would love to hear from you or give you some feedback if needed.
EDITORS NOTE: FOR UPDATED EXERCISE DEMOS PLEASE VISIT THE LIMITLESS365 FITNESS PROGRAM