I’ve had a few workouts in here so far that can be done at home with little to no equipment. This one is the the other end of the spectrum. This is a hard core, no holding back, all out ass kicker! Not for the feint of heart, and NOT for beginners….but it is a lot of fun!

To do this you will need a very complete home gym, or belong to a health club with a variety of equipment. You also might need a bucket to catch your lunch…

Get ready to push!

The best way to go through this gut buster is to have your circuit set up in advance. If you try to move to each exercise and you have to set it up as you go, you’ll destroy the benefits by allowing yourself too much recovery time. Set it up, them keep it movin’! 0-20 seconds rest between sets MAX.

Again, this is intense. Not for beginners. Please know your own limitations.

Here we go!

Run one mile (moderate pace)

25 front squat push press (AKA thrusters) – 95lbs.

25 wide grip pull ups – Body Weight

15 clean and squats (front squat) – 135lbs.

20 dips – Body Weight

8 deadlifts – 225lbs.

8 tuck jump burpees – Body Weight

Run on mile (must be faster than the first mile)

Now that’s NASTY! I love it! This is hard, and it should be. It’ll test your reserve, and your fitness level. 9 times out of 10 you won’t be able to complete all of the reps in the sets in a row. They’re high volume, and not easy weight. If this is the case don’t quit!! Use the Rest-Pause method and keep going.

This means if you fail on a rep, stop, rest 3-5 seconds, and go again until failure. Repeat this until the set is complete.

Rest-Pause is not a crutch. You must go to absolute muscle failure. If you don’t you’re only cheating yourself…Can you live with that? I can’t.

Please please please concentrate on good form! That’s the only thing that’s going to get you through this and keep you healthy. As I said before this is high volume, high intensity so it’s easy to lose your concentration. Remember this type of pain doesn’t hurt! Good form is key.

One time through is enough. This workout out is not only difficult, but it’s efficient.

When it gets hard and it feels like the muscles are burning out of your skin that’s when it counts! That’s when you need to dig in and make the reps perfect. That’s when your getting the MOST out of this workout, and that is when it’s gratifying.

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