• DB Incline Press: 3 x 6,10,15 superset with push-ups to failure on last set: Rest 1 min between sets.

After last set, immediately Grab Jump Rope and perform 1 minute of jumps. Rest 1 minute.

• Close Grip Smith Machine Press: 3 x 8-10 Rest 1 min between sets
• Triceps Rope Pushdowns Superset Overhead Rope Extensions: 3 x 10/10 Rest 1 min between sets.

Then immediately after last superset Grab Jump Rope and perform 1 minute of jumps.  Rest 1 minute.

• Barbell/Dumbbell curls: 3x 10-12 Rest 1 min between sets
• Lat Pulldowns superset Reverse Grip Pulldowns: 3 sets x 6/6/8/8/12/12 Rest 1 min between sets
• Dumbbell Rows Triple Drop Set: 3x 6/8/10

Take, for example, a 90 lb DB and do 6 reps with right arm, put down and IMMEDIATELY pick up 30% less weight, say 60 lbs and do 8 reps, then reduce by 30% more and rep out until failure. Repeat with left arm. Then immediately Grab Jump Rope after last set of exercise and perform 1 minute of jumps. Even if you trip-up, keep going. The point is to get the heart rate up and keep moving. Rest 1 minute.

• Shoulders Press 3 x 8 superset lateral raises after each set.
• Abs: After each workout and no rest between the exercises
  1. Crunches: 1 set x 25
  2. Leg Raises: 1 set x 15
  3. Rope Crunches: 1 set x 10

Directly after this workout do 20 minutes on bike/treadmill or elliptical.

Tuesday and Friday: Jump Higher

Wednesday: OFF

Saturday: Low Intensity Cardio

• Do one hour of low intensity cardio like incline walking, elliptical, biking or swimming.

Sunday: High Intensity Cardio

• Do one hour of high intensity cardio like interval sprints, boxing, running, or stairs / hills.

The Workout:

You can do this anywhere, anytime, just do it over the course of your day.  Alternate the A and B workouts.

Workout A
A1) Pushups (3×15) 2-0-1
A2) Inverted Row (3×8) 2-0-1
B1) 1-leg Squat (3×8) 3-1-1
B2) Bicycle Crunch (3×30) 2-0-1
C1) Bulgarian Split Squat (3×8) 2-1-1
C2) Elevated Pushup (3×8) 2-0-1
D1) Reaching Lunge (3×8) 2-0-1
D2) Reaching Crunches (3×20) 2-0-1

Workout B
A1) 1-leg Deadlift (3×8) 2-1-1
A2) Chin-up (3×6) 3-0-1
B1) Step-ups (3×12) 3-0-1
B2) Slow Pushup (3×10) 2-2-1
C1) Prisoner Lunge (3×8) 2-1-1
C2) Side Plank (3×20 seconds)
D1) Close-grip Pushups (3×10) 2-0-1
D2) Plank (3×45 seconds)

The Diet:

This is the most important part so try to keep some discipline here.

When most people are removed from their home kitchen, fast food establishments and restaurants become the go-to places for eating quick. Eating on the road becomes a matter of convenience, which can be detrimental to your health and fitness level.

When you initially arrive at your destination, your first stop should be a grocery or convince store. You can pick up things like fruits, canned tuna or chicken, all-natural peanut butter and whole wheat wraps to snack on throughout the day. But most importantly, grab the biggest bottle of water you can find. This way you can sip on water all day long and stay hydrated. If you have a lunch or dinner meeting at a restaurant you can always go for a simple steak with veggies and brown rice or a sweet potato. Of course, in addition to whole foods, supplements and meal replacements can play a critical role while you’re on the road.

If you are really pressed for time, choose a quick and easy option that will deliver what you need such as a Meal replacement bar or protein shake (just make sure you don’t eat again 10 minutes later too).  These will give you the protein and other amino acids and nutrients you need to keep your body in an anabolic state, ensuring that your muscles don’t break down while on the road. Plus these are easy to throw into your bag or briefcase before you leave your hotel room – this will guarantee you proper sustenance in any situation.

So now I’m off to do some lunges down the terminal… Stay focused on your goals and you will see the rewards.

There are several things you should be able to do as a human, one of the most essential is to pull your bodyweight.  In todays society this doesn’t hold much weight, we no longer have to escape from many things, we don’t have to track and hunt our prey. However, this should be no excuse for not being able to pull your own body weight! Anyone familiar with my training techniques will no that bodyweight always comes first!  If you can’t do 10 pull-ups you have no business doing dumbbell curls (sorry frat boys).  So what can you do about it?  Well, lets start bydoing more pull-ups, all kinds of pull-ups.

Here are some programs to help increase your natural bodyweight strength.  Be sure to try different variations of grip and tempo as you go.

21′s:

• Grab a 15lb and a 10 lb dumbbell and tuck it between your legs…
• Do 7 pullups with the 15
• Do 7 pullups with the 10
• Do 7 pullups at body weight
• Repeat for 3 sets of 21.

Here is a step by step guide for the next 8 weeks of your life, no get to it!

Workout Fundamentals – Overall Frequency:

The workout frequency for this program is high. This is optimal for burning the most fat. The frequency used in this program would probably be overtraining if all the workouts were designed to build muscle. However, since there are several types of workouts, with varying parameters, a higher frequency is possible.

Muscle Maintenance Workouts:

These workouts should be similar to the ones you would use to build muscle. However, since we are trying to lose as much fat as possible, much of the workout schedule will be used up by other type of workouts. Therefore, it is important to get as much out of each muscle maintenance workout as possible. The goal should be to use heavier weights, and to perform sufficient volume, or total work, to optimally maintain muscle mass.

Progression:

Progression is still just as important as it was when bulking. However, focus on progression through reps & time, rather than increasing the weight. In other words, focus on increasing total reps (sets x reps) for each exercise, or on decreasing the total workout time. Increasing the weight used is still fine & effective, but I think that the using the other two ways is easier during this type of routine.

Exercise Choices:

Use weights that are approximately 85-90% of your 1RM. Note that your relative 1 RM will decrease throughout the workout, as you get fatigued.

Aim to perform a total of 25-35 repetitions for each primary exercise

Keep rest times at 30-90 seconds

Avoid training to failure on compound movements. It is ok to do for isolation exercises, but it isn’t necessary. Avoiding failure is especially important for this program, as the workout frequency will be high.
Many people will automatically include isolation exercise in a “good” routine for summer-cutting. However, in this case, they are not the best choice. The main benefit of isolation exercises are to focus on a specific area which needs more work. This is useful during the previous 8 months of bulking, when the goal is to build muscle & symmetry. Now, the goal is to maintain current muscle mass. Building up specific parts is not a priority.
That said, compound movements will provide the most bang for the buck, and will be the most effective at maintaining muscle mass. A few sets of sets to focus on the arms will not hurt, but drop the lateral raises, flyes, and leg curls.

Circuit Workouts:

The goal for these workouts is to aid with maintaining muscle mass, as well as boosting fat loss. As mentioned before, the amount of fat oxidation depends on the amount of calories burned. As such, the workouts will focus on using compound exercises which use large muscle groups.

Rest times will be short to maintain intensity. The rep ranges used should be in the neighborhood of 8-12 reps. This will allow for sufficient calorie burning, and it will also help to maintain muscle mass.

The Muscle Maintenance Workouts:

Workout A – Pull:

• 10 minute cardio warm-up (rowing machine & low intensity is perfect for this)
• Bent Over Barbell Rows or Seated Cable Rows
  1 warm-up set – 15-20 reps
  1 moderately heavy set – 8-10 reps
  5 sets of 5 with 80-85% of 1RM
• Pullups or Cable Pulldowns
  1 moderately heavy set – 8-10 reps
  5 sets of 5 with 80-85% of 1RM
• Reverse Grip Pulldowns or Chins – 3 sets of 5 with 80-85% 1RM
• Barbell or Hammer Curls (optional) – 3 sets of 8

Workout B – Push:

• 10 minute warm-up
• Barbell or Dumbbell Bench Press
  1 warm-up set – 15-20 reps
  1 moderately heavy set – 8-10 reps
  5 sets of 5 with 80-85% of 1RM
• Barbell or Dumbbell Incline Press
  1 moderately heavy set – 8-10 reps
  5 sets of 5 with 80-85% of 1RM
• Dumbbell or Barbell Seated Overhead Press – 3 sets of 5 with 80-85% 1RM
• Tricep Pushdowns, Skull crushers, or Close-Grip Bench (optional) – 3 sets of 8

Workout C – Lower Body:

• 2-5 minute warm-up
• Squat or Deadlift (any variation)
  1 warm-up set – 15-20 reps
  1 moderately heavy set – 8-10 reps
  5 sets of 5 with 80-85% of 1RM
• Straight-Legged Deadlifts or Barbell Lunges
  1 moderately heavy set – 8-10 reps
  5 sets of 5 with 80-85% of 1RM
• Reverse Grip Pulldowns or Chins – 3 sets of 5 with 80-85% 1RM
• Standing Calf Raises (optional) – 3 sets of 8 (lower the weight fairly slowly, and pause for 2-3 seconds at the bottom)

The Circuit Workout

The circuit workout will work all of the main muscles in the body. It will be fast paced in order to maximize the benefit. The exercise stations should be close to each other. Choose the exercises that will minimize walking time between stations.

Obviously, this depends on your gym, so exercise choices are flexible. The important thing is not the specific exercise, but that they work similar muscle groups. Thus, if squats and deadlifts are listed, and you want to do power cleans, it is perfectly ok for this workout.

The rest times should be as short as you can handle. The times given are broad to allow for this. If you need more time, that is ok. If you only need 20-30 seconds of rest, then don’t hesitate to keep going.

The Circuit Workout:

• 2-5 minute warm-up. (This can be cardio, bodyweight exercises, dynamic movements, or a mixture.)
• 1st set: Squats, deadlifts, or something similar – 10 reps @ 65-70% of 1RM
• 2nd set: Bench Press, any variation – 10 reps @ 65-70% of 1RM
• 3rd set: Barbell row, any variation – 10 reps @ 65-70% of 1RM
• 4th set: Chins, Pullups, or Pulldowns – 10 reps @ 65-70% of 1RM
• 5th set: Overhead Press, any variation – 10 reps @ 65-70% of 1 RM
• 6th set: Crunches, any variation – 10 reps @ 65-70% of 1 RM
• Rest for 30-120 seconds

Repeat this circuit at least 5 more times. The entire workout should last 20-30 minutes. If you are able to, complete 4-5 more circuits, or as many as you can within 30 minutes. The more circuits you complete, the more total fat will be burned.

Cardio Workouts

High-Intensity Option #1:

• Warm-up for 2-5 minutes at a slow, but gradually increasing pace
• Begin with an all out burst that lasts 15-30 seconds.
• ‘Rest’ at a slower pace for 15-45 seconds
• Repeat the all out burst for 15-30 second
• Rest for 15-45 seconds

Continue for at least 10 minutes (not including the warm-up), and as long as 15 minutes.

High-Intensity Option #2:

Warm-up for 2-5 minutes, with gradually increasing speed

Exercise at the maximum effort that you can maintain for at least 10 minutes, not counting the warm-up, all the way up to 15 minutes. Adjust pace as necessary.

Alternate Cardio #1 – Moderate-High Intensity Cardio:

Warm-up for 2-5 minutes, with gradually increasing speed

Exercise at the maximum effort you can maintain for at least 15 minutes, not counting the warm-up, all the way up to 30 minutes. Adjust pace as necessary.

Alternate Cardio #2 – Moderate Intensity:

Warm-up for 2-5 minutes

Maintain a moderate pace, or 60-70% of maximum heart rate, for at least 30 minutes.

The Workout Schedule (put it all together)

Weeks 1 & 2 – Burn Fat & Maintain Muscle:

• Day 1 – Muscle maintenance workout A
• Day 2 – Muscle maintenance workout C
• Day 3 – Rest
• Day 4 – Cardio
• Day 5 – Circuit Workout
• Day 6 – Cardio
• Day 7 – Muscle maintenance workout B

Weeks 3 & 4 – Same As Week 1 & 2, Just With A Slightly Different Schedule:

• Day 1 – Muscle maintenance workout C
• Day 2 – Rest
• Day 3 – Cardio
• Day 4 – Circuit Workout
• Day 5 – Cardio
• Day 6 – Muscle maintenance workout B
• Day 7 – Muscle maintenance workout A

Weeks 5 & 6 – 1 Extra Rest Day, To Help Prevent Burnout:

• Day 1 – Muscle maintenance workout A
• Day 2 – Muscle maintenance workout C
• Day 3 – Muscle maintenance workout B
• Day 4 – Circuit Workout
• Day 5 – Rest
• Day 6 – Circuit Workout
• Day 7 – Rest

Week 7 – Max Fat Burn:

• Day 1 – Muscle maintenance workout C
• Day 2 – Muscle maintenance workout A or B
• Day 3 – Cardio
• Day 4 – Circuit Workout
• Day 5 – Rest
• Day 6 – Cardio
• Day 7 – Circuit Workout

Week 8 – Max Fat Burn:

• Day 1 – Muscle maintenance workout C
• Day 2 – Muscle maintenance workout A or B (different than week 7, day 2)
• Day 3 – Rest
• Day 3 – Cardio
• Day 4 – Circuit Workout
• Day 5 – Rest
• Day 6 – Cardio
• Day 7 – Circuit Workout

There you have it! this is your plan to get shredded this summer, you have no excuses now.  Follow your diet and dont miss a work out I will guarantee you get the results you are after!

This is defiantly viking approved!

This workout was developed by mtguy8787

Post any questions to the comments and I will answer them, enjoy!

1. Row to shore: 1000m
2. Run to battle: 800m
3. Scale Walls: 50 Pull-ups
4. Heave over ramparts: 50 Wall Balls (20#)
5. Throw Blows: 100 Push-ups
6. Run Back to boat: 800m
7. Row Home with booty: 1000m

Do these exercises in sequence with as little rest as possible.  Try to see how fast you can finish using correct form.  Post a comment with your time, let’s see who’s battle ready!

This site gives a very straight forward way to increase your strength by outlining a plan of increasing reps each day until you reach 100 consecutive push-ups.  There are two main reasons why I like this approach.  The first is because its simple, wake up do your routine and go (takes 10-15 minutes tops).

This routine looks like this and varies every day, details are on the site:

• Set 1: 10
• Set 2: 12
• Set 3: 7
• Set 4: 7
• Set 5: Max Reps (at least 9)

The instructions are very clear and easy to follow.  The second reason I like this approach is because it drive results based on goal.  I believe the only way to really get the results you want are by setting achievable goals for yourself, like doing 100 push-ups in a row!  Try this routine, I guarantee you will see results in strength and definition in your chest.

Now go do your push-ups!

Number 1: The obvious, get more sleep

I see this everywhere, “get more rest”, “go to bed earlier”, “don’t do any activity an hour before bedtime”.  In my world, sometime this just isn’t possible.  I’ll be the first to tell you that you shouldn’t make excuses for yourself, but with a demanding work schedule and a number of other reasons for staying up late (World of Warcraft…), we need to adjust our lifestyles a little to help us ease into bed at a reasonable hour and make the sleep we do get more valuable.  Here are a few things we can do:

1. Dim the light in your house before bed:  This will help signal your body to settle down and make it easier to fall asleep.
2. Use your bed for a bed:  Stop reading, working, or browsing from your bed.  Calming the brain when we get into bed helps us sleep better.
3. Don’t go to bed angry or anxious: This one is hard at times, be we need to make an effort to check your troubles at the bedroom door.
4. Don’t sleep on your stomach: This was a biggie for me, sleeping on your stomach hyper-extends the back, causing back pain the next day (even more with big pillows) and it can deprive you of oxygen, which will cause headaches the following morning.

Number 2: Get moving!

For some of you, morning workouts are perfect, for the rest of us, it’s like pulling teeth.  Working out in the morning is a great way to get your body burning calories for the day as well as setting a commitment to sticking to your daily goals.  Remember something is always better than nothing when working out.  Here is my 15 minute AM Workout:

1. Pushups:  3 sets of 10 reps, I will try to vary the types I do each morning to keep it fresh (Decline, Plyometric, Pyramid, etc.)
2. Pull ups:   3 sets of 8 reps, work on increasing the reps here as you go.
3. Abs:  There are a lot of great ab workouts out there so I didn’t reinvent the wheel.  Even though its cheesy and old, 8 minute abs is a great, quick, easy routine to get you moving.  It’s available on YouTube here.

Number 3: Fuel up

They always say “Breakfast is the most important meal of the day”, and for good reason. When you skip breakfast, you are likely to become tired when your brain and body run low on fuel. Then you have to try to perk up with a cup of coffee or a sugary pastry, this is a temporary fix, then you crash. Leaving you feeling hungry, crabby, and perhaps making you a little more prone to make unhealthy choices at lunch. Start the day right with a filling, healthy breakfast.  It should contain some protein to help fill you up.  Here’s what my breakfast looks like:

1. 2 egg whites, 1 whole egg.
2. 2 slices of bacon (sometimes turkey bacon)
3. 1 glass of water (this is very important to rehydrate in the morning)
4. 1 Orange
5. 1 Banana

Get up get moving, get strong!