Metabolic Monsters

Metabolic Monsters
Insane Strength, Fat Loss and

Conditioning Workouts
By Nick Nilsson...The Mad Scientist of Muscle
I'm known as the Mad Scientist of Muscle for a reason. I'm slightly insane when it
comes to training...exercises, program design, equipment, training intensity...the
whole deal.
This book is all about how to use unconventional strength training methods to get
you bigger, stronger, leaner and into KILLER all-around physical condition. We'll
work with barbells, dumbbells, kettlebells, ropes, and a variety of unique pieces of
equipment to get the job done.
And I'll tell you right up front...this book is NOT a beginner book.
Therefore, I'm not going to TREAT you like a beginner. This is all MEAT, no fluff.
This is also not a "cardio" book...this is a STRENGTH and CONDITIONING

book.
This stuff is for people who are SERIOUS about training and willing to put
themselves through BRUTAL workouts to get INSANE results...I make no apologies
for the level of crazy you're going to see and experience here.
The only thing I ask is that you promise me that you'll use your common sense
with these workouts. These workouts may include exercises and techniques you're
not familiar with, so be sure and GET yourself familiar with them before you go full
power into the training.
Finally...feel free to experiment with your own combinations of exercises

and methods, based on these circuits.
Index
Gym Monsters
These circuits are done using common gym equipment. Some may
require a little space to move around in.
Exponential Drop Set Workout

Single Barbell Rack Attack
Dueling Banjo Hell
Swing and Carry Ladders
Core Annihilator
Full-Body Lactic Non-Stop Circuit
Double Antagonistic Superset Circuits
Spiderman Circuit
Ninja Warrior Circuit
Single Dumbbell Attack
Descending Press Circuit
Heavy Kettlebell Swing Total Body Circuit
"Big" Exercise Lactic Acid Circuit
"Little" Exercise Lactic Acid Circuit
Weighted Bodyweight Exercise Circuit
Explosive Strength and Farmers Walks
Punching Power
Lung Crusher
Core Shredder
Full-Body Metabolic Circuit
Inside Out Core Crusher
Lateral Focus
Heavy-Light Sandwich
Full-Spectrum Circuit
Step Ladder
Total Body Countdown Circuit Murder
Unilateral 3-Exercise 3-Stage Circuit
4 Exercise Non-Stop DB Circuit
40-Minute Single Rep Cluster
Basement Triathlon - Swing, Crawl, Carry
Burn-It-To-The-Ground Barbell Complex
Cruel and Unusual...Count-Up Deadlifts
Lactate Tolerance Training - Chest
Lactate Tolerance Training - Back
Lactate Tolerance Training - Legs
Single-Rep 4-Exercise TVT
Anti-Rotational Lactic Acid Nightmare
500 Swings
All-Movement Driveway Circuit
Bicep Crusher
Countdown Time-Volume Squats
High-Low Lactic Acid Squats
Prunges
Top-Down Lactic Acid Barbell Complex
Up-&-Down-the-Rack Squats
Up-&-Down-the-Rack Anderson Squats
Up-&-Down-the-Rack Deadlifts
Up-&-Down-the-Rack Presses and Rows
Non-Stop Fat-Loss Circuit Monsters
These workouts are done continuously...NO stopping and NO rest for the
entire workout. They will get your metabolism CRANKED for fat loss.
Empty Bar Circuit

Dumbbell Crawling Circuit
Bench-Chin-Squat Circuit
Farmers Walk Circuit
One Dumbbell Full-Body Core-Twister Circuit
Inverted Row - Push-Up - Split Squat Circuit
Total Body + Core Circuit
Non-Stop Antagonistic Lactic Acid
Bodyweight Monsters
Circuits done using bodyweight-focused exercise selection and
techniques.
Antagonistic Mechanical Bodyweight Drop Sets

Non-Stop Hot Spot Workout
Non-Stop Hot Spot Workout 2
Bodyweight Cycle Circuit
Special Equipment Monsters
These circuits utilize some specialized equipment, so you may need to
use some of the modifications if you don't have all the equipment. These
are great to do outside or if your gym has an open area for moving
around in, you could likely do some of these circuits there.
Car Pushing Sprints and Circuits

Strength-Endurance Hits and Carries
Hammer and Sandbag Circuit
Bear Hug/Zercher Circuit
Hill Monsters
You'll need a nice steep hill to perform these hill workouts on. They
include sprinting, carrying and dragging.
5-4-3 Hill Training

Hill Dragging
Heavy Hill Carries
Backwards Hill Carries
Loaded Carry Monsters
These monsters are all about carrying heavy things...for short distances,
long distances and intervals. These workouts will challenge your mental
strength just as much as your physical strength.
Long-Distance Kettlebell Farmers Walks

Loaded Sandbag Running
Racked and Farmers Walk Kettlebell Carry
Heavy Dumbbell "Shuttle" Carrying
Sandbag and Kettlebell Carrying
Weight Vest and Kettlebell Carry
Sandbag and Water Jug Carry
Heavy Trap Bar Farmers Walk Intervals
One-Shoulder Barbell Carries
Useful Training Equipment

What to Eat and When to Train
FEEDBACK:
I would love to get your feedback on the circuits and training information in this
book!
I want to know how you like them (or hate them), how well they worked for you in
terms of being practical in your gym setting, exercise selection, how you modified
the circuits, etc...anything you want to share (good or bad) I want to hear it.
Feedback makes me a better trainer and I want to learn from YOU, too!
Drop me an email at support@fitstep.com.
Please Note: Any exercise program contains an element of risk. Be aware that
the exercises in the book may not be familiar to you and, even though every attempt
has been made to ensure safe instruction, how and if you decide to execute the
exercises is ultimately your responsibility. Consult your physician before taking part
in any exercise program. By reading the information in this book you hereby agree to
the Terms and Conditions of use, found in this book.
The unauthorized reproduction or distribution of this copyrighted work is illegal.

Criminal copyright infringement, including infringement without monetary gain, is
investigated by the FBI and is punishable by up to 5 years in Federal prison and a
fine of $250,000. © 2023 by Nick Nilsson & BetterU, Inc.
Please read the the terms and conditions

of using the exercises in this book.
Non-Stop Fat-Loss
Gym Monsters Bodyweight Monsters
Circuit Monsters
Special Equipment Hill Monsters Loaded Carry Monsters
Monsters
MetabolicMonsters.com
Copyright 2023 BetterU, Inc. ©
Exponential Drop Set Workout
This entire workout consists of just 3 sets...3 Exponential Drop Sets.
And that sounds easy, until you understand just what an Exponential Drop Set is...
You'll start with about 95% of 1 RM for one rep, then you'll reduce the weight,
then do 2 reps. Then you'll reduce the weight and do 4 reps. Then reduce the
weight and do 8 reps, then 16 reps, then 32 reps to finish.
Exponential means that with every drop in weight, you double the reps performed
with it.
You'll be targeting every single useful rep range in the course of each set...lower
reps for power and strength, medium reps for hypertrophy, and very high reps for
endurance.
For exercises, you'll do a Deadlift, a Press and a Squat.
As an example, I used Trap Bar Deadlifts, Barbell Hang Clean and Press and
Bottom-Start Squats in the rack. I'll list all the weights and rep ranges so you can
get an idea of how much to take off and use for each set.
Take at least 5 minutes rest in between each set. One set of each exercise is all
you'll need. Because honestly, if you have any desire to do 2 sets, then you didn't
work hard enough on the first one...adjust your loads accordingly next time.
I highly recommend plotting out and writing down exactly the drops in weight
you're going to make so you know EXACTLY how much weight you're going to
remove each time. This is something you want to run through with as little rest in
between sets as possible. If you have a partner, you can have them help you strip
weight.
Exercise #1 - Deadlift - Trap Bar Deadlift

Set 1 - 495 lbs x 1 rep
Set 2 - 455 lbs x 2 reps
---
You're going to start with a SINGLE rep of a near-maximal weight (e.g. 95 to 98%
of 1 RM) to target the power and explosive-oriented Type 2b muscle fibers.
Now you're going to do the first drop in weight. I reduced the weight about 10%
down to 455 lbs, stripping off a couple of the 45 lb plate and adding a couple of
25's.
One important thing to note here is that you don't have to follow these exact
percentages...I've included them for reference. For me, I basically reduced the
weight by what was fairly easy to manage mentally along with what I thought
would work physically.
Also, just fyi, the only rest you get is the time it takes to change weight.
Now perform TWO reps with that weight.

At this load, you're still targeting the Type 2b muscle fibers.
Once you've completed two reps at the weight, you're going to drop another 10%
(approximately) and do FOUR reps. I pulled the 25's off and went to 405 lbs.
At this point, you're still working some Type 2b fibers, moving towards the Type 2a
fibers...which are still power and strength-oriented but with more endurance.
After completing the four reps, then I did another drop of 40 lbs (again,
approximately 10% reduction), bringing the weight down to 365 lbs.
This next set is done for EIGHT reps.

Ironically enough, this is when it really starts to get harder...the heavier weights
are a bit easier because you're relatively fresh and you're doing fewer reps. Once
you hit this eight-rep set, the waste products are building up and fatigue is
increasing.
The next drop will be done for 16 reps, which is primarily Type 2a still, while
moving towards Type 1 endurance-oriented fibers.
I dropped down to 275 lbs, which was a 90 lb drop. Because the reps are doubling,
you actually have to reduce the weight MORE than when you're working with
higher loads but fewer reps.
When doing the 16-rep set, I switched to more of a "touch-and-go" technique in

order to keep momentum going to get the reps. This is fine with lighter weight
where the resetting of your body position isn't as critical.
So next, I dropped the next weight to 135 lbs for 32 reps. This is the biggest drop
yet...and even though the weight seems very light, the accumulated fatigue and
waste products will make it extremely challenging.
You may have to stop and pause as you get towards the end of the set...I actually
recommend stopping at the TOP of the rep for this, not the bottom. This allows you
to use the elastic energy stored in the muscles for the next rep...and you will need
every bit of help you can get at this point...trust me.
Done!
And while it IS possible to do a final set of 64 reps, I actually wouldn't recommend

it. Because it would be VERY light weight, you're not going to be getting much
useful loading out of it...just impaired recovery.
Exercise #2 - Press - Barbell Hang Clean and Press

Set 5 - 45 lbs x 16 reps (empty Olympic Bar)
Set 6 - 20 lbs x 32 reps (empty EZ Curl Bar)
---
This exercise is a lighter weight exercise, though still power-oriented. You could
also use a barbell bench press for this one, if you prefer.
The idea is exactly the same as the trap bar deadlifts...double the reps with each
reduction in weight.
I'm using 145 lbs for the first set. I've got two 25 lb plates loaded onto each side
the bar instead of a single 45 lb plate and a 5 lb plate. This makes it easier to
change weights as you reduce.
The primary power for the clean comes from the hips.
Thrust the hips forward explosively, transferring the force through your back and
arms to pull the bar up.
As you come to the top, flip your wrists back to "rack" the bar across your
shoulders.
Then press up.


Set 5 - 45 lbs x 16 reps (empty Olympic Bar)

Set 6 - 20 lbs x 32 reps (empty EZ Curl Bar)
Done!
Exercise #3 - Squat - Bottom Start "Anderson" Squats

---
For squats, I much prefer (and recommend) the "bottom start" technique, also
known as an "Anderson Squat" after legendary strength athlete Paul Anderson. The
reasons are simple...first, you don't waste any time unracking the bar, walking it
out and walking it back to rerack during a set. Second, it forces you to be
honest...there's no help from elastic enegery in your muscles.
That being said, it IS completely fine to use normal squats for this...it's going to
crush you just the same :).

Done!
---
That's the entire workout...3 extended sets using the Exponential Drop Set
technique. It covers every major muscle group in your entire body, as well as every
major muscle fiber type found in them.
It's extremely brutal and incredibly effective!

Single Barbell Rack Attack
This circuit is going to use just a few pieces of equipment...a barbell (you'll be
using the same weight for each exercise), a rack and a bench. This makes it very
simple to set up and perform, with very little equipment required.
You're going to cover every major muscle group with a special emphasis on training
the core by using a bottom-start Zercher Squat in between every single other
exercise.
I'm using a 135 lb barbell for this circuit.
Exercise #1 - Power Hang Cleans - 4-6 reps

This is an explosive/power-oriented exercise that will work the upper back and
posterior chain strongly.
Hold the barbell at arms-length with a grip just outside shoulder width.
Bend forward at the waist. We're setting up an explosive hip thrust here to get the
weight moving vertically.
Now, using the powerful muscles of your hamstrings and glutes, thrust the hips
forward and explode the bar directly up.
Your upper back will help accelerate the bar upwards. Your arms are basically there
to attach to the bar and transfer force...they shouldn't be used reverse curl the
weight up (that's one of the primary mistakes people make with the hang clean).
As the bar gets to your upper chest, flip your wrists back quickly to "rack" the bar
across your shoulders.
Since there isn't a big dip to get under the bar, this is referred to as a "power"
hang clean. A "normal" hang clean would have you dropping/pulling your body
down to get under the bar so you could rack it in a lower squat position, allowing
for more weight to be used.
Exercise Between Every Exercise - Bottom Start Zercher Squats -
5-10 reps
Before you start the first exercise (the hang clean), you'll need to set the safety
rails in the rack to a position where you get under the bar for these.
My original plan was to do 10 squats in between exercise, but that quickly

deteriorated down to 5 reps by the end of the circuit. You can do it descending
reps like that or set a rep target (e.g. 5 reps) and stick with that.
Very simply, you're going to do a Zercher Squat, where you cradle the bar across
the forearms, starting from the bottom. The Zercher is a GREAT exercise for
strengthening the core...it's absolutely brutal, especially once you start getting a bit
winded from the other exercises.
When getting into position under the bar, I recommend keeping your palms flat so
that your two forearm bones (radius and ulna) form a shelf under the bar so that
the load is taken up equally by both. If you rotate the palms, the load will just end
up on the radius and it will be more painful.
Now stand up. Your core will have to be SOLID when you do this, otherwise you'll
cave in forward.
On the last rep of this exercise, walk the bar forward and set it in the J hooks for
the next exercise.
Exercise #2 - Shifting Grip Barbell Bench Press - In and Out

First, get your bench over and set it in the rack.
Now get into position just like you would for a regular bench press.
Lower the bar to your chest.

At the bottom, rest the bar on your chest then unclench your hands from the bar
and shift them inwards a little.
This is done by taking your fingers off the bar, bringing the elbows out wide away
from your body then rotating them back in while you move your hands in a bit.
Regrip then press back up.

Repeat this process on each rep until you're using a close grip (shoulder-width).
Once you get to the close grip position, repeat the process, moving your hands
OUTWARDS back to the normal bench press grip.
This exercise hits the pecs and triceps from a wide variety of angles...I find it also
puts excellent workload on the inner aspect of the pecs as you shift your grip
inwards.
The other benefit...it takes ALL the elastic tension out of the exercise, forcing the
muscles to do all the work on the press up.
Rerack the bar, then get the bench out of the way and do another
Bottom Start Zercher Squat

Once you've completed your 5-10 reps of that, set the bar down on the rails and
get ready for the next exercise.
Exercise #3 - Snatch Grip Barbell Rows - 6-8 reps

For this one, you'll be taking a very wide grip (a.k.a. snatch grip) for a bent-over
row.
Get into position.
Then row up.

When doing this exercise, because you're using a very wide grip, you'll start by
bringing the shoulder blades together THEN rowing up from there. This targets the
middle traps very effectively.
Perform your reps then set the bar back down and do your...
Bottom Start Zercher Squats

When you've finished those, put the bar back on the J hooks again for the next
exercise.
Exercise #4 - Barbell Split Squats - 4-6 reps each leg
Get yourself under the bar, either with a split stance or a full squat.
Stand up then get into position for the Split Squat

Do all your reps on leg then switch to the other.
Rerack the bar, then get under it for your final set of Zercher Squats
I can promise you will be suffering by this point.
Set the bar down on the rails and you're done!
Non-Stop Fat-Loss
Circuit Monsters
Dueling Banjo Hell
This one is, to be quite honest...an absolute nightmare. You will be going into a
massive oxygen debt by the time you finish.
Do this in one continuous NON-STOP set...(select your own weights according to

your strength levels - I'm including mine as an example).
You're front-loading the hardest parts of the training (which means doing more
work earlier in the set) by doing the higher rep deadlifts and the heavier presses
first.
You stay at the same weight on the trap bar deads so you don't have to mess with
changing weight, which would take time and give you too much rest (yes, I
know...it's cruel).
For weight selection on the trap bar deadlifts, use about 60 -70% of your 1 RM. At
this time of this workout, I could do about 530 for a max, which puts that at about
60% for me.
For the presses, on the first part, use a weight you could normally get 6-8 reps
(you'll do 5), then a weight you could normally get 15 reps for (you'll do 10), then
a weight you could probably normally get 50 or more reps for (you'll do 20).
I recommend using dumbbells for the bench press instead of barbell so you can
preset your dumbbells and not have to change weights each time.
You CAN use straight bar deads but I prefer trap bar for this because of the rep
range (straight bar deads are tough on the lower back when done for high
reps...trap bar, not nearly as much).
Exercise 1 - Heavy Flat Dumbbell Bench Press - 105 lb db's x 5

reps
Exercise 2 - Trap Bar Deadlifts - 315 lbs x 20 reps
Exercise 3 - Moderate Flat Dumbbell Bench Press - 75 lb db's x 10
reps
Exercise 4 - Trap Bar Deadlifts - 315 x 10 reps
Exercise 5 - Light Flat Dumbbell Bench Press - 45 lb db's x 20 reps
Exercise 6 - Trap Bar Deadlifts - 315 x 5 reps
You will be lifting a lot slower on these final reps. The weight you blew up for 20
reps will feel like a TON at this point.
Done
Essentially, you're going back and forth (i.e. dueling) between two different
exercises (banjos) while varying the rep ranges in opposite directions. The hell is
pretty self-explanatory.
Now rest 5 minutes (you will need it) and do this two more times through (with 5
min rest after the next round, of course)...3 total rounds and you're done.
On your second and third rounds, your reps will drop due to fatigue. Your first set
will be your best and highest-volume set (recognize that front-loading concept
again?).
Don't push to abject failure on any of the parts of these. You want to push hard
but not so hard that you crush your nervous system. Keep a rep or two in the tank.
These two exercises in combination will work almost everything in your entire
body...and with changing rep ranges to target different fiber types.
And if you think weight training doesn't work or improve your cardiovascular
capacity...well, try this circuit and see if you can formulate a coherent argument
against it after that.
Non-Stop Fat-Loss
Circuit Monsters
Monsters
Swing and Carry Ladders
Ladders are a great challenge, and they can be done a variety of ways.
In this case, you're going to be doing down-and-up ladders, meaning you'll be

starting heavy, going lighter, then going back up to heavy before ending the set.
This one does require some specialized equipment to perform, specifically a range
of kettlebells or dumbbells and a rack (or two, if you have it available).
Ladder 1 - Kettlebell Swings - Down and Up

All loads will be relative for this ladder...your own strength levels will be your guide.
Start with a very heavy kettlebell, swing it for 4 to 6 reps, then immediately drop
to "just" a heavy kettlebell (something that's a bit lighter than the first one), swing
for 6 to 8 reps, then to a moderate kettlebell and do one-arm swings for 5 reps
each arm, then finally to a a light kettlebell, 5 reps each arm.
Once you've finished with the light swings, go back up, directly to the moderate
kettlebell for 5 reps each arm, then the heavy kettlebell for 6-8 reps again, then
the beast for as many as you can gut out.
Here's what it looks like:
Very Heavy - 4-6 reps

Heavy - 6-8 reps
Moderate - 5 reps each arm
Light - 5 reps each arm
Moderate - 5 reps each arm
Heavy - 6-8 reps
Very Heavy - 4-6 reps
Do this ladder for 2 or 3 rounds, taking about 3 minutes rest in between ladders.
Ladder 2 - Loaded Carry Medley

This one requires a bit of setting up beforehand and does require some specialized
equipment. Here are the exercises and the weights I used during my own
runthrough to give you an idea of the loading.
Part 1 - Back Carries 315 lbs - Set up the bar in the rack like a squat. You'll need
an open rack or squat stand to do this one, and some floorspace to walk without
hitting anything or anybody. Unrack the bar then walk 20 yards. Turn around (with
the bar still on your back) then walk back and re-rack it.
Part 2 - Front Squat Carries - 225 lbs. Use a cross-arm grip for this one - the
clean grip will be too hard on the elbows for the amount of time you'll be
supporting the bar. When I performed this one, I had the bar set up in a second
rack.
If you can't so this, you have several options. First, you can use the same bar as
the first carry and just strip some weight off as fast as you can. Second, you can
sub in a Goblet dumbbell carry or dumbbell or barbell Zercher carry here instead of
a barbell Front Squat Carry. Honestly, this carry is like death...gradually crushing
your lungs...in a good way, of course.
Part 3 - Dumbbell or Kettlebell Farmers Walks - 85 lb dumbbells for 20 yards there

and back.
Part 4 - One-Arm Overhead Kettlebell carries - 52 lb kettlebell. Snatch up to top

position, lock it out then hold it there and walk 20 yards. Lower it, snatch it up with
the other arm, walk 20 yards back.
Parts 5-7 - repeat the exercises in reverse order
Back Carries
Front Squat Carries
Farmers Walk
One-Arm Overhead KB Carries
Farmers Walk
Front Squat Carries
Back Carries
Do this ladder for 2 or 3 rounds with about 3-4 minutes rest in between ladders.
Final Exercise - 40 yards of Dumbbell Crawling

In that workout, I used a pair of 85 lb dumbbells. When doing this one, go fairly
heavy and go forwards the whole time (i.e. if your floor is 20 yards, go 20 then turn
around so you go forwards for the other 20 as well).
I have a more complete description of Dumbbell Crawling in this circuit.

---
Done!
These two ladders will hit your body HARD. The swings will target the entire
posterior chain while the loaded carry ladder will target all the supporting muscles
of your body.
The dumbbell crawling finisher will hit your core, chest, arm, shoulders and legs
strongly.
Core Annihilator
This four exercise circuit is going to TRASH your core...annihilate it, if you will...
And the best part is, there is not a SINGLE abdominal exercise in the bunch.
How can that be with a name like that?
Simple...every one of those four exercises puts major workload on the core IN
ADDITION to the main target of the exercise.
Put four exercises like that together (with each targeting a different aspect of core
strength and function) and you've got a DEADLY total-body strength and
conditioning circuit that will hammer your midsection.
You will need a power rack, a barbell, a bench and a couple of dumbbells for this
circuit. Aside from the ACTUAL training benefits, the other big benefits of this circuit
is that it takes up very little space, doesn't use much equipment and everything
can be done in the same area (all good things for crowded gyms or home gyms).
The first three exercises actually use pretty much the same setup. Set the barbell
on the safety rails to about hip/waistband height. I suggest playing around with the
height with no weight on the bar until you get the setup right for this first
exercise...the other 2 will just follow the lead.
Load some weight on the bar...you'll need it for the third exercise, which is going to
be a Bottom-Start Zercher Squat from sitting on the bench. I've got 225 lbs on the
bar. Start lighter than this if you've never done Zercher Squats before (I'll tell you
more about them below).
I've also got a barbell pad on the bar, which is better for the Zercher squats so as
not to shred the inside of your elbows. It's not really necessary, though...you can
also go "bare bar" or right before you do the Zerchers, throw a towel over it.
Exercise #1 - Back-Off Bench Press - 6-8 reps

This exercise is going to target the Rectus Abdominis (the six-pack abs)
isotmetrically, as well as involving the deep core muscles for support (you'll see).
Set the bench so that the bar is right about over the mid-point of the bench. The
bar should be loaded and braced up against the uprights of the rack.
What you're doing to do is sit on the bench with your knees braced against the bar
with your upper back hanging off the end of the bench. You'll get NO support under
your upper back while you're pressing...the only support you get is what your
isometric abdominal contraction gives you.
Yeah, seriously. This one is awesome.
So first, grab your dumbbells. They should be weights you can handle very easily
for presses for 20-30+ reps. I'm using 65 lb dumbbells here. Your core strength will
limit you more than your pressing strength, just fyi, so DO NOT go too heavy at
first...you can always increase later if it's too light.
Stand up and hold them on end on your thighs. This is CRITICAL in terms of
getting yourself onto the bench with the weight in a useful position. It's the only
way I've found to do it effectively when you're using decent weight.
Walk forward until the dumbbells contact the bar then sit on the bench. Shuffle
yourself forward a bit more.
Now brace your knees against the bar and lie back.
Your entire upper back should be hanging off the end of the bench. The bend end
should be just below your shoulder blades. You will also ALREADY feel your abs
contracting HARD just to hold you there.
Now PRESS those dumbbells, just like you normally would!
Aim for 6-8 reps but basically do reps until you feel your core starting to fail on
keeping your body position solid on the bench.
From there, set the dumbbells on your lower thighs, so you can use their weight to
leverage yourself back up to a seated position.
Stand up and set the dumbbells on the bench and immediately go to the next
exercise.
Exercise #2 - Bar-in-Stomach Dumbbell Rows - 6-8 reps

Yes, I'm not kidding...that's the name of the exercise because that's what you're
going to be doing.
Go around to the other side of the bar, kneel on the bench and push your
thighs/hips up against the bar. The height should be still about right on the bar.
This exercise is targeting abdominal bracing strength, in addition to the back.
Grab your dumbbells (same ones).
Now move them off the bench and let them hang down. In order to keep your
balance, your arms will be angled a little backwards.
The key during this exercise is to brace your abs HARD against the bar. The load of
your upper body and the dumbbells will be pulling you down onto it.
As well, your lower back will be activating strongly to hold the load (and yep, the
lower back is a BIG part of your core, so we're hitting that here, too).
Now row the dumbbells up and back towards your hips, contracting your lats
HARD. Hold for a second at the top as this is where you're really putting load on
the core.
Do as many reps as you can with good form - we're looking for 6-8 reps here.
A little upper body "dip" is ok. It's hard to maintain a solid position when you're
holding a position like this...some movement is natural.
Come back up to vertical, set the dumbbells on the floor, then it's time for the next
exercise.
Exercise #3 - Bottom-Start Zercher Squats - 3-5 reps

This is a MONSTER exercise for developing "supporting" core strength. It's going to
teach you how to maintain solid intra-abdominal pressure in your core...because if
you don't, your torso collapses forward and you fail the lift.
For this one, your bar is already set up and ready to go. Roll the bar back a little
ways so it doesn't hit the uprights as you're lifting it.
Set your forearms under the bar, a little inside shoulder width and right up into
your inner elbow. The bar should be as close to your body as you can get it...the
closer it is, the less torque you'll get on your lower back.
Your palms should be facing up (i.e. forearms fully supinated). I find this to be the
best way to hold the hands as it puts the two bones in your forearms (the radius
and ulna) in the optimal horizontal position to support the weight. If your forearms
are angled at all, the entire load is placed just onto the radius of each arm.
Now brace your core HARD and stand up.
Set the weight back down on the rails, take a breath, reset your bracing and go
again. We're aiming for lower reps with this one because it's a "pressure-intensive"
exercise that does require holding your breath for abdominal stability. If you go for
many more reps than this, you'll start to get light-headed, especially at this point in
the circuit.
When you've finished your reps (don't go to failure), set the bar down and move to
the last exercise.
Exercise #4 - Pass-Under Bulgarian Split Squats - 4-6 reps on

each leg
This exercise targets dynamic core stability under load and abdominal bracing
strength...and it does it in a very unique way.
The exercise is done like a standard Bulgarian Split Squat with one major
difference...at the bottom of every rep, you're going to pass the dumbbell through
to the OTHER hand, then stand up.
It's this pass-under that targets dynamic core stability.
Start with your left leg forward and a single dumbbell in your right hand, right leg
set on the bench (I'm using the end of the bench, but you slide the bench out and
use it perpendicularly, too...that'll be easier to balance on).
Come down into the bottom position.
To get the dumbbell under your leg, you will have to lean forward a bit more than
you normally would with the exercise. That's no problem as long as you don't
horribly round over your lower back.
During the switch, the way I do it is to hold my fingers open on the receiving hand
and just roll it over into that hand with the other hand. Easy.
Once you've completed the switch, stand up.

Then come back down and switch again and stand up.
When you've completed 4-6 total reps on that side, switch legs and do the same
thing again.
Switch at the bottom.
Then stand up.
When you've hit 4-6 reps on that leg, you're done!
Set the weight down and try not to hit the ground too hard.
This combination of 4 NON-abdominal exercises will hit your core

EXTREMELY hard, while giving you an excellent total body
workout.
I recommend doing 3-5 total rounds through this circuit, taking 3 minutes rest in
between rounds.
Your core will be hammered HARD from a variety of angles using a variety of
different loading patterns.
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Full-Body Lactic Acid Non-Stop
Circuit
If you have stubborn fat you want to get rid of, you NEED to focus on Lactic Acid
Training (in addition to diet, of course!).
Lactic Acid (i.e. the "burn"...the byproduct itself is actually more accurately
described as "Lactate," though I'll stick with Lactic Acid as the term is more
familiar) is extremely powerful for fat loss for one MAJOR reason...Lactic Acid build-
up in the muscles causes a release of Growth Hormone in your body.
And Growth Hormone is one of the primary "keys" for unlocking stubborn fat, while
at the same time preserving muscle tissue.
It's literally a "secret weapon" for fat loss.
The problem is this...
Food.
You see, in order for Lactic Acid to kick out maximum Growth Hormone, you need
to train in a FASTED state...and that means no food for at least 4 hours before
training. Any sort of pre-workout meal (especially carbs, which cause a release in
GH's arch-enemy insulin), will blunt the release of GH.
Now, this particular circuit is going to focus on VERY high rep non-stop training for
every major muscle group in your body, covered in 3 exercises.
This circuit is extremely useful for a number of reasons...
1. There is very little equipment required...all you need is an empty bar and a
bench (though the bench is actually optional). This makes it perfect for training in a
crowded gym or at home.
2. It doesn't load the spine with a lot of weight, making it very effective for training
days when you're feeling a little beaten up and not recovered enough to handle
heavy loading yet you still want to/need to get in a workout.
3. There is NO wasted time, so your training efficiency is through the roof. Literally,
you will get ZERO rest for your entire workout. You're just shifting the focus around
to different areas of your body all the way through, which allows you to keep going
continuously.
How To Do It
There is nothing crazy about the three exercises you're going to be doing...flat
barbell bench press, barbell rows and barbell squats. These are all normal and
straightforward.
The "crazy" part is, you will NOT get any rest and you will NOT let go of
the bar until you're done.
I recommend doing these as a block of time, e.g. 10 minutes, 15 minutes, 20

minutes. I went with a 20 minute block and I found it to be perfect for me.
You're going to be doing as many reps as you can on every set of every exercise
until Lactic Acid build-up shuts you down...and you're going to repeat the cycle of
exercises for the full time block until it's done.
Exercise #1 - Flat Barbell Bench Press

Because it's such a light weight, you don't need a full bench press station or rack
for it. If you can't get at least 40 to 50 reps with the empty Olympic bar on the
first set, use an EZ bar (or other lighter straight bar) instead.
Just pick it up, lie back on the bench and go to town. DO NOT use spastic, bouncy
reps. You want to keep the bar under control so that you're generating the Lactic
Acid. We're not looking for any noticeable "negative" component to the
exercise...that part doesn't generate Lactic Acid.
Basically, you want to crank out reps until you can't crank out anymore.
Exercise #2 - Barbell Bent-Over Rows - Overhand Grip

Keep your hands exactly where they are on the bar, sit up on the bench, the stand
up and get directly into the bent-over row position.
Then have at it.

Keep an arch in your lower back and focus on pulling the bar up with the muscles
of your upper back. Don't bounce your body up and down...the weight is light
enough that your form should stay tight.
When you can't do any more reps, stand up straight, then hang clean and press
the bar overhead and set it on your upper back.
And then go to...
Exercise #3 - Barbell Squats

This is just a normal squat...down and up. Be sure to control your descent...not
necessarily slow enough to be a "negative", but controlled enough that you're not
bouncing out of the bottom and giving your knees problems.
Crank out as many reps as you can then IMMEDIATELY press the bar up over your
head and lie back down on the bench and repeat the cycle.
On that last rep, use the squat to push-press the bar up and over your head...it's
light enough that this shouldn't be an issue to do.
Do This for 10, 15 or 20 Minutes NON-STOP...

Training non-stop like this is what makes this circuit so effective.
You will be performing continuous work through the entire block. It's light enough
that you'll still be able to get plenty of reps without seriously compromising your
overall nervous system recovery.
The exercises use antagonisitic loading (chest and back) as well as upper
body/lower body loading to constantly shift the workload to another area when one
area gets fatigued.
It generates a TON of Lactic Acid to help with accessing of stubborn fat, with the
assistance of Growth Hormone.
And in a very weird sort of way, it's both challenging and easy at the same!
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Double Antagonistic Superset
Circuits
For this circuit, you'll be using four exercises to cover the major muscle groups and
movement patterns of your body...twice.
This reduces the number of exercises you have to remember to do (which is not
something to be overlooked) and then effectively DOUBLES the number of times
you do them.
You'll be taking advantage of the benefits of antagonistic training, such as "resting"

the opposing bodypart while you're training the antagonist. This helps you maintain
strength during the supersets.
As well, because you're repeating the same movement pattern/exercise, you'll have
some built-up fatigue in the target muscles, forcing your body to really dig deep to
perform the sets.
The first superset is targeted for high reps, focusing on the upper body.
Exercise 1 - One-Arm Dumbbell Rows - 20+ reps each arm

Standard exercise form for this one. Set your support foot out wide and bring the
dumbbell up inside that base of support. DO NOT bring the dumbbell up outside
your thigh as this puts the weight outside your base of support and will seriously
limit the amount of weight you can use.
Go for fast reps to really crank up the Lactic Acid. We're not looking for slow, tight
form reps here.
Immediately switch to the other arm.
Set the dumbbell down then go right to the second exercise.
Exercise 2 - Flat Dumbbell Bench Press - 20+ reps

Use a moderate weight for this one (standard form). Again, go for fast (but in
control) reps to get the Lactic Acid cranked up.
When you've finished your set, go immediately back to Exercise 1 (rows - same
weight) and get AMRAP (As May Reps As Possible). The number of reps will
obviously be less, which is totally fine and expected.
When you've finished both arms, go immediately back to Exercise 2 for AMRAP.
THEN...with NO rest, go immediately to the next Double Superset.

This superset will be done for low reps for the lower body.
Exercise 3 - Bottom Start Squats - 3-5 Reps

If you don't want to do bottom-start squats, you can do "normal" squats
instead...the muscles worked are the same. The bottom-start version takes all the
elastic energy out of the muscles so you're forced to rely on muscle tension to
move the weight.
When you've done your reps (again, this is for LOW reps), go right to the next
exercise.
Exercise 4 - Dumbbell Stiff Leged Deadlifts - 3-5 Reps

You can use the same dumbbells you used for the one-arm rows for this exercise
(if the weight and reps work out for your strength levels, of course).
Dumbbells place the handles a lot lower, so be conscious of your back position at
the start of the exercise. You likely won't be able to start with a perfect arch...just
make sure to keep the core tight and TRY to keep the back arched, which will
maintain the tension in the lumbar area that you need.
Then it's right back to Exercise 3 for AMRAP, then Exercise 4 for AMRAP.
THEN you're done.

So basically, you're doing 2 sets of double supersets using antagonistic pairings,
with no rest all the way through.
The second round through of each exercise will result in about half the reps
of the first set.
Starting with relatively high reps on the first rounds is ideal as it really builds
up a lot of Lactate.
By the time you hit the squats and SLDLS, low-reps are necessary (trust me)
and very challenging.
You don't need much equipment for this...just 2 pairs of dumbbells, a bench and a
rack. This can be done in a crowded gym fairly easily, all in one spot, and definitely
in a home gym that has a rack.
Take 3-4 minutes rest in between rounds and do 3-4 rounds total.
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Spiderman Circuit
The name for this one is very appropriate for the exercise selection (if you don't
have all the equipment, I'll give you some alternatives).
You're going to be doing plenty of climbing, along with Spiderman Push-Ups...and

all of these exercises will done while wearing ankle weights (if you have them...if
you don't, just doing these exercises as normal is fine, too).
When you go through this circuit, take no rest between exercises. Then it's 90
seconds to 2 minutes rest in between sets, performing 4-6 rounds total.
---
Exercise #1 - Heavy Barbell Step-Ups - 6 reps each leg - 8 inch

step
I've got 315 lbs on the bar for this. Use a weight you're comfortable
with...something you'd be able to squat for about 5 reps should be good. You'll be
using a low step...only about 8 inches high. I've got the Step platform with two
risers under it.
These should be done in the rack for safety. Alternatively, you can do heavy step-
ups with a pair of heavy dumbbells...grip strength may limit you with those,
however.
Set your left foot on the Step.
Now step up onto the step with your right foot.
Step back down with your right foot and repeat for 6 total reps.
Then switch and set your right foot on the Step.
Exercise #2 - Inverted Row-Style Rope Climbing
Start sitting on the ground . Your feet will stay in contact with the floor. Climb the
rope with upper body only until you're almost standing up, then lower yourself back
down. Do this as many times up and down as possible until grip gives out.
If you don't have a rope you can use, there are two options...normal Inverted Rows
gripping onto a bar, or Inverted Rows gripping onto the ends of a towel looped
around a bar (this will give you more grip work then the bar version).
This version is obviously a lot easier than climbing without your feet on the
floor...this makes it more accessible. Feel free to sub in full rope climbing instead, if
you're strong enough (my basement ceilings aren't high enough to do full climbing
so this was my workaround).
Exercise #3 - Kettlebell Goblet Switch Leg Split Squats

This exercise is going to force you to work from a dead stop at the bottom of every
rep. As well, since you're wearing ankle weights, you're going to get some excellent
gluteus medius and minimus work.
Hold a kettlebell (or dumbbell, if you don't have a kettlebell) in front of your chest,
similar to a goblet squat.
Step back and down into a reverse lunge with your right leg, with that back knee
resting fully on the ground.
Bring your front/left leg back and down so you're kneeling down fully on both
knees.
Now switch legs while kneeling and come up with the other leg (your right leg).
This forces all the elastic tension out of the muscles, making you to start from
scratch on each rep. Stand up to the top position.
Now step back with the RIGHT leg and repeat the process in reverse, kneeling
down on both knees the bringing the left leg forward and standing up.
In addition to killing the legs, holding the weight Goblet style kills the breathing
muscles, especially at this point in the circuit. Do 4-5 reps on each leg.
Exercise #4 - Spiderman Push-Ups with Ankle Weights and Push-

Up handles
This exercise is just BRUTAL when done with ankle weights.
Start in the regular push-up position.

As you come down into the bottom position, you bring one leg forward, knee
towards elbow, keeping the leg off the ground. When your ankle is loaded like this,
it puts incredible tension on the core, as well as the lower back (spinal erectors and
multifidus muscles that stabilize the spine). It will hit the glutes medius and
minimus muscles as well, building on the fatigue from the previous exercise.
Come back up to the top and set both feet down.

Then come down and bring the other leg forward.
The handles I'm using are called PushX3 are push-up handles with round bottoms
for instability.
For this one, I was able to do 4 total reps at this point - 2 on each leg.
---
The rest period (2 minutes) allows for relatively complete recovery so performance
level stays fairly high.
Each circuit takes about 3-4 minutes to complete, depending on how many reps
you get on each exercise. Adjust the weight according to your strength and
conditioning levels.
Make sure form stays tight. This isn't about getting it done as fast as possible...it's
about putting in the work.
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Ninja Warrior Circuit
Circuit Training for fat loss doesn't have to be boring or "lightweight."
In fact, pushing yourself to use HEAVY resistance while training for fat loss offers
tremendous benefits in terms of maintaining strength and muscle mass.
Plus, it's WAY more fun.
THIS circuit is going to challenge every single major muscle group in your body, as
well as your determination and mental toughness.
This will be a 4 exercise, non-stop circuit done for 3-5 rounds. Take 2 minutes rest
in between circuits. We'll be covering an upper body push, a lunge, an upper body
pull and a squat, essentially covering every major muscle group in your body.
Exercise #1 - One-Arm Bench Push-Ups - 4-6 reps each arm

To do this one, you'll need to be fairly strong with the regular push-up (able to do
at least 20 to 30 reps).
** You can substitute pretty much any push-up variation for this one, if you're not
able to do this exact movement.
You'll set one hand on a bench as an "outrigger" then do the push-up with the
other arm. This helps put more tension on the pec of the working side rather than
the tricep (which happens with regular one-arm push-ups). It also puts a nice
stretch on the outrigger side pec as well.
Do your reps on one hand, then switch to the other.
On the second round of the circuit, start with the other arm, i.e. if you started with
your right arm pushing on the first round, start with your left arm pushing on the
second round. Alternate starting arm on each round.
Exercise #2 - DB on Shoulder Walking Lunges - for distance (4 x

20 feet)
This exercise is done by first shouldering a dumbbell then doing a Walking Lunge
with it. I'm using a 105 lb dumbbell in the demo. The dumbbell is held vertically,
resting on end on one shoulder. One hand is gripping the handle, the other hand is
resting on the bottom "bell" of the dumbbell to help stabilize it.
** This one can be done by anybody simply by using a lighter dumbbell. I still
recommend going as relatively heavy as you can, though, for the greatest
challenge.
For this, I did 4 times up and down my gym floor (about 20 feet each way),
changing shoulders after each time. You can select any distance you like, but I do
recommend using this "rep" approach so that you have to set the dumbbell down
and change shoulders regularly, to keep balanced loading on the body.
Part of the challenge is getting it from the floor to the shoulder (aka dumbbell
shouldering). This exercise puts great load on the upper body and the breathing
muscles while you're doing a walking lunge, starting from a dead stop (knee on the
ground) on each rep. It's brutal.
To shoulder a dumbbell, start in the split squat position with the dumbbell set just
beside your front leg. Grip the handle with both hands, then use your lower back,
legs and arms to heave it up and back until it's in position on your shoulder.
Practice this with lighter weight first, before you move into the heavier loads.
When you get to the end, set the dumbbell down, then shoulder it back up to your
other shoulder and go again.
On the second round (and alternating rounds), start with the other shoulder.
Exercise #3 - Bar Traversing - until something gives out

On this exercise, I'm using the cross-beam of my cable cross-over station. If you
don't have a setup like this, you can still do this exercise on a regular chin-up bar
(or a rack or Smith machine bar)...you'll just be moving back and forth more
frequently.
In terms of distance, you can set a performance goal (I did 4 times back and forth)
or just keep going until something gives out (i.e. grip, arms, lats, etc.). After
several rounds of this circuit, I would just keep going until I couldn't hold onto the
beam anymore. If you're using a shorter chin-up bar, this is the best way to go.
** If you're not strong enough to do this exact exercise, you can also do a
traversing Inverted Row. To do this, you would have a bar set in the rack (or Smith
Machine bar) at about stomach height. Your feet will be on the ground, body held
straight, then just walk your hands side to side on the bar (same general idea as
this traversing chin exercise only with less body resistance). You may need to move
your feet a bit to compensate for the changing body location.
Start at one end, keeping your elbows bent, then move yourself along the beam to
the other end then back (if you're familiar with the American Ninja Warrior TV
show, this is like the Cliffhanger event).
When doing this one, you can either some leg swing and body momentum to move
your body along the bar. It's not cheating...it just allows you to get further before
you can't stay on the beam anymore.
Exercise #4 - Dumbbell Jump Squats - 4 -6 reps

Use a fairly light to moderate pair of dumbbells for this exercise. You want to be
sure the weight is light enough that you can actually get off the ground.
Now, normally, you should do explosive training first in a circuit or workout.
This time, however, I wanted to train explosiveness while in a fatigued state (yes,
me doing something backwards and wrong, imagine that). My reasoning is that in
many athletic events, you don't have the luxury of being fully rested before you
have to perform explosively. If you're playing basketball, you have to run down the
court and jump.
For this purpose, the dumbbell jump squat is the perfect exercise as it requires
almost zero technique (unlike Olympic lifts, which should ALWAYS be done while
you're relatively fresh, so that you don't get fatigue-induced form errors creeping
in).
All you have to do with this exercise is hold dumbbells and jump. When you're
winding up for it, it's important that you only come down into a half-squat, not a
full squat. This will give you the most power and acceleration out of the bottom.
Keep the reps low on this one. I recommend 4 to 6 reps. It's not heavy weight, but
explosiveness will fade out fairly quickly.
If you find that before hit 4 reps,that your "drive" is fading, don't push it. There's
no benefit in going to failure on an explosive exercise. End the set when you lose
the explosiveness.
Now Rest 2 Minutes and Do It AGAIN

Perform this circuit 3 to 5 times in total. Each round takes about 4 to 5 minutes to
complete.
And if you're doing it right, you'll want to curse me most of the way through.
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Single Dumbbell Attack
This circuit is the ULTIMATE in training efficiency...a total-body workout with 6

exercises using ONE dumbbell.
You'll go straight from one exercise directly into the next with ZERO rest...which is
easy to do because you will NEVER let go of the dumbbell the whole way through.
This circuit takes ZERO setup time and only about 6 square feet of floor space,
making it perfect for home gym or CROWDED gym training.
I'll go through the exercises, then I'll tell you exactly WHY this circuit is setup the
way it is.
---
Exercise #1 - One Dumbbell "Goblet" Push Press - anterior-

dominant explosive overhead lift - 4-6 reps
First pick up the dumbbell with both hands on the handle.
Set it on end on your thigh then get your hands under the top set of plates (this is
a 105 lb dumbbell). In terms of weight, this exercise should be the "load limiting"
exercise, meaning the dumbbell you pick should be based on getting 4-6 reps with
this one...everything else will follow.
Now stand up and start in the "goblet" position. Squat down a bit.
The push the dumbbell up and overhead.

When doing this exercise, my recommendation is to pause briefly at the top, lower
the dumbbell down, then bend your knees into the partial squat again before using
elastic energy to rebound and push-press the weight back up again.
Remember, this is a power movement...don't try to strict press...use your legs to

help power the weight up.
When you've done as many reps as you can, stop the press at the bottom and hold
in the goblet position and go directly to...
Exercise #2 - Goblet Squats - 4-6 reps

Hold the dumbbell under the top set of plates, in front of your chest.
Then squat down.
That's it!
This exercise will target your legs and your frontal core support muscles (and arms
and shoulders).
On the final rep, rest the dumbbell on end on your knee at the bottom then switch
your grip from palms under the top plates to fingers gripping under the top plates,
Which leads directly to...
Exercise #3 - Single Vertical Dumbbell Rows 15-20+ reps

This is a very close grip row which I find really targets the "inner"back muscles
strongly.
Then, keeping that same grip, stand up then go directly into...
Exercise #4 - Single Dumbbell Stiff-Legged Deadlifts - 4-6 reps.

Even though the weight is light, your glutes and lower back are already pre-
exhausted from the previous exercises. The hams are basically on their own for this
one, so it's very effective even with that relatively light dumbbell.
When done, set the dumbbell on end on the ground and set your hands on top and
do...
Exercise #5 - On-Dumbbell Push-Ups - 15-20+ reps

This is basically a close-grip push-up. Set your hands so that you're gripping
partially on the SIDES of the dumbbell, not just setting them on top. This forces
inwards tension onto the pecs in addition to the triceps for pushing up.
When done, bring your feet back beside the dumbbell, stand up and go directly
into...
Exercise #6 - Dumbbell Swings - 6-8 reps.

Done exactly like a kettlebell swing only using fingers gripping under the top db
plates. This is a posterior-chain dominant explosive exercise.
And you're done!
---
Now, allow me to explain the beauty of this circuit...

...beyond just using a single dumbbell to hit your whole body in about 6 square
feet of floor space (if that)!
Every exercise is matched with an antagonistic movement "book-end" to keep your

body in balance.
These are the push-press and the dumbbell swing...the goblet squat and the stiff-
leg deadlift...the row and the push-ups. As well, the rep ranges roughly match each
in these pairings.
The order of these exercises shifts focus alternating upper body and lower body to
minimize localized fatigue so your performance stays relatively high (similar to PHA
or Peripheral Heart Action training originated by Bob Gajda where the idea is
basically to "move" bloody supply around the body via targeting widely different
areas of the body in successive sets...the end goal of which is increasing metabolic
demands on the body).
And it flat-out WORKS.
After the first round, I was dying...so naturally I did 5 more rounds (2-3 minutes
rest in between).
I recommend doing 3-5 rounds of this....and depending on the weight you're using,
you may only need 2 minutes rest, or you may need 3 minutes in order to maintain
performance levels.
Give this one a try...I think you'll like it! It's very time-efficient and easily adjustable
to whatever your training level is just by adjusting the dumbbell weight.
Descending Press Circuit
This circuit is a press-focused circuit, designed to help you crank up your

metabolism while specifically targeting the chest, shoulders and triceps strongly.
You're going to be alternating sets of a press with an exercise that works another
major muscle group in your body. On each press set, you'll use the same weight,
while lowering the angle of the bench, to improve the leverage and target a
different aspect of your chest.
---
Exercise 1 - High Incline Dumbbell Bench Press - 8 reps

For this, set the incline bench to a high incline of about 60 degrees. This will shift
the focus more to the upper chest and delts.
Use a moderate weight for this one...you'll be using the SAME weight for all the
pressing sets. I'm using a pair of 65 lb dumbbells.
Exercise 2 - Paused Squats (2 count at bottom - 8 reps)
I'm working these as "bottom start" squats, a.k.a. Anderson Squats, starting off the
rails in the power rack. I prefer this method, but you can also do "normal" squats,
starting from the top and coming down then back up.
At the bottom of every rep, pause for a 2 count to dissipate the elastic energy in
the legs, forcing the muscles to do all the work. This ensures you're getting
maximum metabolic effects from the squats.
Use a moderate weight for these. I'm using 225 lbs on the bar for these.
Exercise 3 - Moderately High Incline Dumbbell Bench Press - 8
reps
Go right back to your bench and adjust the height down a few notches, so you're
doing a moderately high incline of about 45 degrees.
Again, use the SAME set of dumbbells that you did on the first set. Changing the
angle will keep the reps up.
Exercise 4 - Neutral Grip Chins - 8 reps
I do these with an alternated grip on normal chin-up bar (like a baseball bat grip).
If you have neutral grip handles, that'll work, too.
If you're not strong enough to do at least 8-10 reps of regular chins, I would
suggest doing these as Inverted Rows using the same bar you just did the squats
on in the rack. Alternatively, you could do V bar pulldown as well, however, that
will entail taking up another piece of equipment, which can be tough in a busy
gym.
Bring your head up to one side on one rep.
Then the other side on the next rep to keep things even.
Exercise 5 - Small Incline Dumbbell Bench Press - 8 reps
Adjust the height of your incline bench down a few more notches, so you're getting
a 20-25 degree angle.
Exercise 6 - Lunges to Reverse Lunges - 3-4 reps on each leg.
For this exercise, you'll be stepping forward then backward keeping the plant foot
the same, e.g. step forward with left then step back with left keeping the right foot
planted. Switch legs after 3-4 reps of it.
I'm using the same 65 lb dumbbells I used for the press, for efficient equipment
use.
Then the other leg
Exercise 7 - Flat Dumbbell Bench Press- 8 reps
This is the LAST exercise! Set the bench to flat.
Done!
---
As you can see, you're working all the major muscle groups in the
body with special emphasis on the press.
By starting with high incline and progressing downward to better leverage on each
successive repetition of the bench press, you target the full sweep of the fan-
shaped pec muscles and are able to get the same number of reps all the way
through.
You'll need an adjustable incline bench to do this one, along with a single pair of
dumbbells, a rack and a barbell. For the number of exercises, it's a low-equipment
circuit that doesn't require much moving around or much space. It should be very
doable even in a crowded gym.
Take 3-4 minutes rest in between each circuit and do 3-4 total rounds (I was toast
after 3).
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Heavy Kettlebell Swing Total Body
The Kettlebell Swing is one of THE single best overall exercises you can do for
yourself. It targets the posterior chain (the muscles that run down the back of the
body) VERY effectively while teaching you how to properly perform a "hip hinge."
Hip hinging is one of the core movements that generates maximal power in your
body in a variety of lifts...if you don't know how to hinge, you're missing out on a
LOT of potential strength.
The HEAVY kettlebell swing is going to form the "base" of this total-body
circuit...and by heavy, I mean using a weight that challenges you to get 8-10 reps
or so with.
Exercise #1 (and in between the other exercises) - The Kettlebell

Swing - 8-10 reps
I'm going to assume you're already familiar with the kettlebell swing exercise
here...because honestly, if you're not, then you shouldn't be jumping into them in a
heavy circuit like this anyway.
A couple of key points with the swing...
1. The majority of the power should come from your hips (i.e.glutes and
hamstrings). The knees do bend and your quads do contribute somewhat. It's also
VERY important to note that your arms just serve to attach the weight to your
body...like the string on a pendulum. You SNAP the hips forward and that
generates the power that transfers to forward momentum of the weight.
2. The first rep won't be very high...it's there to help you get the swing started and
get a good backswing.
3. Only swing up to about chest/shoulder level. If you can swing higher, you're not
using enough weight. Definitely don't go overhead...that's a CrossFit-specific
movement that isn't required here and can be potentially injurious to the shoulders.
4. When you swing heavy weight up in front of you, you will need to lean back a
bit to counterbalance the momentum of the load, otherwise it will pull you forward.
It's important to be aware of this the first you try and go heavy on swings.
I'm using a 125 lb dumbbell attached to a unique piece of equipment called a

KettleClamp. You can read my full review of the Kettleclamp here. I have a pair of
these...they're not cheap but are GREAT pieces of equipment. They work really well
for swings and Farmers Walks (not recommended for overhead kettlebell work,
though). They weigh 15 lbs each, bringing the total weight to 140 lbs for the
swing.
If you don't have a heavy kettlebell, you can also stand a dumbbell up on end and
grip under the top set of plates.
Exercise #2 - Push-Ups - High Reps
After the first set of swings, immediately hit the floor and crank out as many push-
ups as you can...ideally 20+.
If you can't do 20+ push-ups, I would suggest elevating your hands (on a bench or
something) rather than doing kneeling push-ups. Kneeling push-ups aren't wrong to
do, but they don't develop abdominal-bracing strength like an elevated-hand push-
up does.
Quick form tip...when doing push-ups, don't flare your elbows out wide...keep them
tucked at about 45 degrees. This is much easier on the shoulders.
Once you've done the push-ups, grab the kettlebell for another 8-10 heavy swings.
Exercise #3 - Chin-Ups - 5+ reps

These are just normal chins...if not you're strong enough to do at least 10 chins
when fresh, I would recommend using Inverted Rows instead (setting a bar to
about stomach height, feet on the floor, rowing your body up).
Because I'll tell you right now...it will be a challenge to even hit 5 reps after those
swings.
After you've completed the chins, it's another set of swings.
Exercise #4 - Kettlebell Squats

Use the same weight that you were using for swings. The form here is a similar to
a deadlift, however we're actually going to force your body into a more challenging
squat position.
Squat down and grip the handle, then pull your butt down towards the floor so you
get more flexion in the knees. In this way, you're forcing more workload onto the
quads, turning the exercise into a squat, rather doing more of a deadlift by allowing
your hips to stay high.
Bend your elbows to get this increased range.

Then just stand up.
This can also be done using the dumbbell standing up on end. The concept is
exactly the same.
Finish with a final set of 8-10 swings and you're done!

This is one round through. Rest 3 minutes then repeat for 3-4 more rounds.
This combination works every single major muscle group in your entire body, taking
about 3-4 minutes per circuit.
And trust me...you will be GASPING for breath at the end of it. Heavy kettlebell
swings take a LOT of breath control and effort and when done in combination with
the other exercises, you will get NO break the entire way through.
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"Big" Exercise Lactic Acid Circuit
If you want to burn fat, do Lactic Acid Training...simple as that.
Lactic Acid Training is essentially what it sounds like...training for the purpose of
cranking up as much Lactic Acid production in your body as possible.
And WHY you want to do it is simple...when the body produces a lot of Lactic Acid,
this signals the body to secrete Growth Hormone in response. And Growth
Hormone is one of the most potent fat-burning hormones you've got...in addition to
helping spare muscle tissue!
So yep, you want to do everything you can to increase GH production.
This style of training is best done on an empty stomach. You want to ideally be in a
fasted state when you use this and especially have not had any carbs for quite a
few hours. In fact, this style of training works absolutely best when on a low-carb
diet.
When you eat carbs, your blood sugar goes up and your insulin levels rise to deal
with it. GH and insulin don't get along...when insulin is present, GH secretion is
blunted and you won't get the same benefits out of this training.
How To Do It:
Pick three exercises...a deadlift (any variation), a press (any variation) and a squat
(any variation).
I used a conventional straight bar deadlift (225 lbs). Basically a hip and lower-back
dominant movement is what we're looking for here. I also used a dumbbell bench
press (65 lb dumbbells) and a one-arm gripping dumbbell squat (65 lb dumbbell).
With this exercise, you hold onto the dumbbell with one hand and hold something
solid with the other, allowing you stay more upright and shift focus to the quads
instead of the glutes.
These three movement patterns are going to hit the big "hot spots" of the body.
We want to work the most muscle mass here to build up maximum lactic acid.
Have all three of your exercises set up and ready to go right next to each other
because you're going to get ZERO rest on each round through. This is HIGH REP
Lactic Acid Circuit Training.
Step up to the deadlift and crank out as many reps as you can until Lactic Acid
shuts you down. Aim for at least 20+ reps on each set of this first round (you're
going to do multiple rounds). The first round is what really sets the stage so push it
hard to build up as much Lactate as possible.
When you can't do any more deadlifts, set the bar down and IMMEDIATELY go
straight to the press. Do as many reps as you can with the press.
Because you're using a completely different set of muscles, you'll be able to get a
good number of reps here, even though you just crushed your posterior chain on
deadlifts.
Push the press to the point where lactic acid shuts you down again.
Then go STRAIGHT to the squat variation. In my case, One-Arm Gripping Dumbbell

Squats. This one is the perfect exercise for this circuit because there's no tension
on the back...it's all legs...and you can push until you basically fall on the ground.
Switch the side you're holding the dumbbell every 4 or 5 reps, to keep the loading
balanced.
At this point, you should feel like you're about to lose control of several major
bodily functions. Your limbs should be Jello.
Take 1 minute rest and do it again.

Yeah, seriously.
Repeat the three exercise cycle...deadlift, press, squat with NO rest in between
those exercises (and yes, exercise order is VERY important here - they're in that
order for a reason).
Now, you're not going to get as many reps because you will obviously have
incomplete Lactic Acid clearance (probably about half the reps). Just fight for as
many reps as you can until Lactic Acid shuts you down again.
When you're done with the second round, take TWO minutes rest and do it again.
Same weight, same exercises, same order.
After the next round, take THREE minutes rest.
Then the next round, FOUR minutes rest.
Then before the final round, you get FIVE minutes rest...this means you'll be doing
SIX total rounds in the workout.
And while 5 minutes SOUNDS like a long time, believe me, when you start the final
set, it will feel like you had no rest at all.
This workout format does what's called "front loading" the training volume. This
means you do more work towards the beginning, when you're fresher and
stronger, then as you fatigue, you extend the rest periods so you can keep going at
a reasonable volume.
And let me tell you, it's BRUTAL.
It's very simple training (which is what I like about it) and extremely effective! This
will crank up Lactic Acid production in your body, which will crank up GH secretion,
which help you get LEAN without losing muscle mass.
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"Little" Exercise Lactic Acid Circuit
Lactic Acid Training is IDEAL for burning fat.
And it's essentially what it sounds like...training for the purpose of producing as
much Lactic Acid production in your body as possible.
And WHY you want to do it is simple...when the body produces a lot of Lactic Acid,
this signals the body to secrete Growth Hormone in response. And Growth
Hormone is one of the most potent fat-burning hormones you've got...in addition to
helping spare muscle tissue!
That's why you want to do everything you can to increase GH production.
This style of training is best done on an empty stomach. You want to be in a fasted
state when you use this and especially have not had any carbs for quite a few
hours. In fact, this style of training works best when on a low-carb diet.
When you eat carbs, your blood sugar goes up and your insulin levels rise to deal
with it. GH and insulin don't get along...when insulin is present, GH secretion is
blunted and you won't get the same benefits out of this training.
How To Do The "Little" Exercise Lactic Acid Circuit:

You're going to do three exercises in a row, targeting shoulders, biceps and triceps.
And you'll take NO rest in between sets of each exercise until you've completed all
three exercises.
We'll start with a variation of the shoulder press.
It's important to start with shoulders first. Because the triceps are involved with
shoulder pressing, if you start with triceps, you'll fatigue them and compromise the
reps you get for shoulders. Biceps have to be set in between the two for this
reason as well, which means finishing with the triceps is only logical.
Select a weight you can get at least 20+ reps with on each exercise. You'll be
aiming for this mark on the first round through (out of 6 rounds total).
Perform your reps of the shoulder press...push until Lactic Acid burn shuts you
down.
Then immediately switch to a curl variation. I'm using the same barbell and going
straight to standing barbell curls.
When you've hit as many reps as you can of that, switch to the tricep exercise
variation.
For this, I'm using an In-Set Superset of dumbbell lying tricep extensions and
neutral-grip close grip dumbbell presses. This combo is very simple and very
effective...just alternate reps of the two exercises. They share a common start
position so the switching between the two is very easy to do and very natural. It
will blow up your triceps like crazy.
Do one rep of the extenion.

Then one rep of the press.
Then repeat, alternating reps back and forth of the two exercises until you can't do
any more reps. Because the press is the stronger of the two exercises, if you get to
the point where you can't do any more extensions, try and rep out on just the
presses to really build up the Lactic Acid levels in your body.
That's the first round.

Now rest 1 minute and do it again.
On the second round, your reps will drop by about half, which is totally fine. We're
looking for the overall accumulation of Lactic Acid in the body and aren't really
concerned about reps at this point. You'll have incomplete recovery basically
throughout this entire workout, even as the rest periods get longer.
When you've finished the second round, take 2 minutes rest.
Then after the third round, take 3 minutes rest...then 4 minutes, then 5 minutes,
then you do your final round (you'll be doing SIX total rounds of this circuit).
And yes, when you start getting into 4 and 5 minutes rest, it will feel like an
eternity. What this does is allow for a bit more recovery, which in turn allows you
to get more reps and generate more Lactic Acid.
It's important to take this rest, so don't skimp on it, even if it feels way too long
(and it likely will). When you go back to the shoulder press, you'll feel just how
incomplete your recovery is, even though you feel fine.
This combination of exercises is going to FLOOD your shoulders and upper arms
with blood and with Lactic Acid. Even if you're on a low-carb diet (which is very
difficult to get a pump with), you WILL get a massive pump out of it. This
circulation is excellent for oxygenating the tissues and developing micro-circulation
in the muscles (capillaries...the tiny blood vessels where nutrient and oxygen
exchange take place).
This "little" exercise combination is the perfect complement to do the following day
after you perform the "big" exercise combination of deadlifts, bench press and
squats. And even though you're using smaller exercises, it's still going to be very
challenging in it's own way!
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Weighted Bodyweight Exercise Circuit
The name of this is one is a bit of an oxymoron, which is why I wouldn't necessarily
classify it soley as a bodyweight circuit...you'll be using four bodyweight exercise,
but with extra weight added to them to make them harder.
And in between each of the four exercises, you'll be doing a Trap Bar (or heavy
dumbbell or kettlebell) Farmers Walk as your "recovery" in between exercises.
This circuit will require substantial strength to perform!
Exercise #1 - Dip Belt Weighted Push-Ups - 8-10 reps

This is my preferred method for doing weighted push-ups. If you have another
method you like better, you can absolutely use that instead or go with a
challenging plain bodyweight variation like feet-elevated push-ups.
These are done in the power rack. Set the rails in a power rack to about 3 feet off
the ground and the other 2 feet off the ground. Load up a dip belt and get it
around your waist. I've got 90 lbs hanging on the belt for this.
Set your hands on the high rail and your feet on the lower rail. However, before
you do so, squat down and set the plates on the ground...then shift the belt up
higher on your back, until it sits just under your shoulder blades. This position
gives you better support for the load.
Once you're on the rails, your body should be bent in a slight pike to keep stress
off lower back.
Now come down to the bottom of the push-up position.
You'll notice that because the feet are lower and the hands higher, at the bottom
of the push-up, the back is flat. This keeps the dip belt from sliding forward or
backward and puts the least force on the lower back.
When you've finished your reps, set the weight down, take the belt off and go to...
Heavy Farmers Walk- 20 feet x 2 - there and back

I'm using a Trap Bar loaded with 405 lbs for this one. The key here is to go HEAVY.
These are short walks...pick up the weight, walk 20 feet, set it down, turn around,
then pick it up again and walk back.
Exercise #2 - Weighted Chin-Ups - 5-7 reps
In the demo, I tried 90 on the first round but it was too much, so I removed a
plate and knocked it back to 45 lbs on the second and third rounds, which was
perfect.
Then immediately another...
Heavy Farmers Walk
Exercise #3 - Dumbbells on Shoulder Squats - 6-8 reps

Key point...in this exercise, the dumbbells are not held vertically.
The dumbbells are held in a neutral grip with one end of the "bell" resting on the
shoulder and the other forward. At this point, 50 lb dumbbells were making my
core scream as the positioning of the load is very similar to a Front Squat.
Swing the dumbbells up to your shoulders.

Then squat down.
Do your reps then immediately go back to...
Heavy Farmers Walks
Exercise #4 - Diagonal Lunges - 4-5 reps each leg

I'm using the same pair of 50 lb dumbbells for this. Start in a standing position with
the dumbbells at your sides.
Step forward and out to the side on a diagonal...this will hit the gluteus medius and
minimus muscles strongly.
When you've gotten your reps with those, finish with a final set of...
Heavy Farmers Walks

Done!
Rest 4 minutes (this is a heavy circuit...you'll need the rest) then repeat for 3 total
rounds.
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Explosive Strength and Farmers
Walks
This "Metabolic Monster" circuit is all about explosiveness...we're going to cycle

through 5 exercises covering the major movement patterns of your body using
explosive/power-oriented exercises for low reps all the way through.
As well, instead of taking rest, you're going to be doing heavy dumbbell Farmers
Walks in between exercises to maximize overall workload and the metabolic
training effect on your body.
I'll be honest...it is suffering....but suffering with a purpose...
Perform these exercises with NO rest from one to the next. After each exercise,
grab a set of heavy dumbbells and do a Farmers Walk for about 15 feet (there and
back). That's your "rest."
After you finish a circuit, then take 3 minutes rest and go again. Perform this circuit
for 2 to 4 rounds. After 4 rounds, your explosiveness will really start to fade and
the training won't be as effective.
The full circuit takes about 4 1/2 minutes to complete.
Exercise 1 - One-Arm Dumbbell Power Snatch - each arm x 3 reps

This one is a great alternative to more technique-intensive Olympic lifting, in that it
doesn't require much. It's easy to learn and builds great total-body power and
explosiveness, especially through the posterior chain.
You're going to take a single dumbbell and heave it straight off the floor to an
overhead locked out position in one powerful movement.
Squat down and grab the dumbbell. I like to set my non-working hand on my leg
to help brace the core.
Now "squeeze" the dumbbell off the floor with a powerful drive from your legs and
back. Don't "pop" the dumbbell off the floor...it should be done where you develop
tension in the body, start to apply it to the dumbbell THEN power it off the floor.
Your arm muscles don't contribute a whole lot to the movement...the arms are
there to connect the weight to your body and transfer force.
Power the weight as high as you can get it and lock it out overhead. You may need
to use a little press at the top to get full lockout, just fyi.
Now set the dumbbell back down on the floor. To do this, lower it then also grab
the handle with your other hand on the way down to set it on the ground.
Now repeat with the other arm. We'll be alternating reps on each arm to keep the
muscles relatively fresh.
Set the dumbbell down and go to your heavy dumbbells.
** The Exercise Done In Between Every Other Exercise...Heavy

Dumbbell Farmers Walks x 30 feet
This one is simple...grab a pair of heavy dumbbells and walk 15 feet in one
direction then turn around and walk 15 feet in the other direction (coming back to
where you started). These weights should be challenging to walk with and
challenging to your grip strength.
Using this exercise in between every other exercise ramps up the loading on your
body, increasing metabolic demands while presenting a unique challenge to your
entire body. It is grueling but very doable.
Exercise 2 - Explosive Medicine Ball Push-Ups - 3 to 5 reps

This is a push-up done with your hands on a small medicine ball. The one I'm using
is 12 lbs. As you pop up off the ground, you will pull the ball off the floor towards
your chest. You have to exert great power to get enough momentum to get
yourself and the ball off the floor like this.
If you don't have a ball that you can use, you can also just do clapping push-ups
instead to get the explosive effect we're looking for (pop up then clap your hands
on the way up, then set them back on the floor - these can also be done kneeling).
It's hard to see how it's done with still pictures, so definitely watch the video to get
the best idea of how to do it.
When you come to the bottom, you'll be starting from scratch in terms of power.
When you use the ball like this, there is no elastic tension or rebound.
Exercise 3 - Bottom Start Front/Back Squats - 1-3 reps

This is a simple front squat or back squat movement starting with the bar on the
safety rails of the rack. You'll have to preset this one, making sure you've got the
right height for the start position.
If you don't have a rack handy, you can sub in dumbbell Goblet Squats for these.
Develop tension in the entire body before powering the bar off the rails.
When doing this one, use a very challenging weight. I did just one rep with 225 lbs
during this circuit for the first round. On the next 3 rounds, I switched to back
squats as the load was a bit too high to continue with front squats.
Exercise 4 - Band Chin-Ups x 4-6 reps

To do this one, you'll need a thick training band (click here to see where I get
mine). Fold it twice over the chin-up bar then grip on the loops.
Pull yourself up. The bands dissipate almost all the elastic force in your muscles, so
you get no help at all out of the bottom...you actually have to pull some stretch
into the bands before they get tight enough to allow you to pull yourself up,
making it like a pulldown/pull-up.
If you don't have a band, you can loop a gym towel over the bar and grip onto the
ends...and if you're not strong enough to do chins, do pulldowns or inverted rows
using the towel (for pulldowns, it can be strung through V bar handle or looped
around the neck of the bar attachment).
This will also challenge your grip very strongly, especially after all the Farmers
Walks you're doing in between every exercise.
Exercise 5 - Dumbbell Stiff-Legged Deadlifts - 2-4 reps

Use the same dumbbells that you were doing the Farmers Walks with. Just set
them down, take a very brief rest then grab them and go, setting them down fully
at the bottom of each rep to reset your body position and redevelop tension in the
hamstrings and lower back
Because dumbbells are lower to the ground than a barbell, bend your knees a bit
more and make sure you try very hard to keep an arch in your lower back during
the movement.
Do not pop off the ground...develop tension, then power the dumbbells up off the
ground.
Finish With One Last Round of Farmers Walks!
And you're done...you will have hit literally everything in your entire body with
heavy weight while loading yourself during the Farmers Walks done instead of rest.
This Metabolic Monster will develop strength, explosive power (while in a fatigued
state) and overall work capacity while cranking up your metabolism.
Punching Power
This circuit is all about developing the body for combat...specifically punching
power.
There's a LOT more to throwing a punch then just swinging your arm. REAL
punching power comes from the legs, up through the core then ends with all the
force being delivered through the fist.
This circuit tackles all aspects of punching power in one monster circuit.
Exercise #1 - Cable/Rope Gripping Trunk Twists - Powerful Torso

Rotation - 3-5 reps each side
To perform this exercise, you'll need a cable machine (or a band, if that's not
available). If your machine is adjustable, set the pulley to about lower chest height.
If it's not adjustable, use the high pulley.
I like to use a rope attachment for this, with the rope pulled through to the end, so
you can grip on it easily. If you don't have a rope like this, you can also use a
single handle for the pulley and grip directly onto the cable.
Stand beside the cable machine, gripping one end of the rope with one hand and
the other end of the rope with the other.
Start with a moderate weight on here the first time you do it....you can increase
that as you get familiar with the exercise.
Take a big step to the right, throwing your bodyweight into it.
Rotate your torso with a powerful movement. Here's the key...the rotation isn't
powered by your furthest hand, it's powered with a PUSH from your near hand (in
the pic below, my left hand).
Finish with your torso perpendicular to the cable stack.
Here's a direct head-on view of the exercise.

The key to activating those deep, powerful core muscles is the PUSH with the near
arm. Focus on THAT arm, not the further-away arm.
When you've finished your reps in one direction, turn around and do the same in
the other direction.
Once you've finished your reps with this exercise, we'll go straight to the exercise
that you'll doing in between each other exercise.
** The In-Between Exercise - "Guard" Dumbbell Carries

This is a very simple loaded carry. You'll hold two dumbbells up beside your head,
similar to the defensive position you'd keep your hands for boxing or other combat.
You can do this with kettlebells as well, but I actually prefer dumbbells for this.
This is going to help develop endurance in keeping your guard up, even when
fatigued (because yeah, it gets worse). I'm using a pair of 50 lb dumbbells for this
one.
Walk about 15 to 20 feet in one direction then turn around and walk back.
Exercise #2 - Feet Anchored One-Arm Dumbbell Bench Press -

Anti-Rotational Core Strength - 3-5 reps each arm.
This exercise puts MASSIVE anti-rotational demands on the core muscles while also
involving the pushing muscles of the upper body.
You're going to perform a one-arm dumbbell bench press with your legs locked
around a solid pole. That leg lock is what's going to stabilize you while you perform
the one-arm press.
Start with the dumbbell on the floor beside you. Lock your legs around the post
and hook one foot over the other.
Reach to your side and grab the dumbbell with both hands then bring it to your
chest. Get it in your starting hand, then begin the press.
Fair warning, you will want to start a lot lighter than this the first time you do this
one. I'm using an 85 lb dumbbell. You have to lock your legs and core in HARD to
get the press going.
When you've finished your reps on one side, bring the dumbbell to your chest,
switch hands then do your reps with your other arm.
When you've completed the reps, grip the dumbbell with both hands then set it
down to the side.
Then do another Guard Dumbbell Carry
Exercise #3 - Double Dumbbell Swings - Core Explosiveness and

Torque Control - 6 to 10 reps
This exercise is going to develop the ability of the core to handle torque and teach
your how to generate explosive power from the legs and into and through the core.
Use the same dumbbells that you used for the carry.
Start with the dumbbells held at your sides. Dip your knees down a bit.
Now POP up from that dip position, swinging one dumbbell up in front the other
behind.
As the dumbbells come back down, dip back down with your legs.
Pop back up with your legs and continue the swings. THIS is where you're going to
get the most torque through your core so this is where you want to focus on
delivering as much power and explosiveness through the legs and core as you can.
Continue the alternating arm swinging (just like cross-country skiing) for about 6 to
10 swings or until you can no longer develop power good through the core.
Then it's back to another round of Guard Carries.
Exercise #4 - Forehead-on-Bench Dumbbell Rows - Neck and

Upper Back Strength - 4 to 6 reps
This exercise is excellent for developing neck strength (obviously important for a
fighter) along with upper back strength (also very important for punching power).
I'm using a pair of 65 lb dumbbells here. You want to use a moderate weight for
this exercise as we're going for strict form, not power.
Have an incline bench set up. Pick up the dumbbells then set your forehead on the
end of the bench and put some bodyweight onto it...the forehead isn't there just
for balance...it's meant to have tension through it.
Your lower back should be arched with the knees somewhat bent. Let the
dumbbells hang down at arms-length, relaxing the upper back and getting a good
stretch on those muscles.
Now row the dumbbells up and HOLD at the top for a few seconds, squeezing the
upper back muscles hard and pushing your head down into the bench at the same
time.
These opposing forces give you a great contraction in the upper back.
Repeat for 4-6 reps, holding the contraction on each rep.
Then it's back to the Guard Carry again.
Exercise #5 - Switch Leg Split Squats - Leg Power - 4-6 reps on

each leg.
This exercise will help you develop power through your legs and hips. This switch-
leg technique forces you to work from a dead stop at the bottom of every single
rep with ZERO elastic tension in your muscles. This is what develops power in the
legs and hips.
As well, swinging your legs around into and out of the kneeling position works the
abductors...the Gluteus Medius and Minimus muscles.
Start in a standing position (use the same weights you've been doing the Guard
Carry with).
Step back with your right leg.
Bring your left leg down as well so you're in a kneeling position.

Now bring your RIGHT leg forward.
(And just as a side note, as you can see in the pics, my knee goes past my toes
constantly. It's actually a myth that this is bad for your knees...it's a natural
position for your knees to move through. Obviously, just like any movement, if it
hurts YOUR knees, don't do it, but don't be paranoid about it if it doesn't.)
Now come back up to the top standing position.

From that top standing position, repeat the sequence in reverse...step back with
your left leg.
Then bring your right leg down and get into a kneeling position.
Then set your left leg forward.
Then come up to the top position.
You've just done one rep on each leg.
Finish with one final Guard Carry and you're done!

The entire circuit takes about 5-6 minutes to complete and works almost EVERY
aspect of punching power...core rotation, anti-rotation, upper body pushing power,
core torque control, upper back and neck strength, and power generation in the
lower body.
And then in between, you're working your strength-endurance for keeping your
hands up to protect yourself.
Oh, and did I mention this will MASSIVELY rev up your metabolism for improved
body composition and cardio capacity as well?
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The Lung Crusher
This is one designed to literally crush the air right out of you the whole way
through as a way to train your breathing muscles to function under load and teach
you HOW to breathe under load (it's very different than normal breathing).
(just fyi, I was also calling this one the F-U Circuit while I was doing it...a lot).
Go non-stop through these four exercises with a loaded carry in between each
exercise.
---
Exercise #1 - Vertical Dumbbell Close Grip Bench Press x 10-12

reps
This is a tricep-focused press, done in just a partial range (the heavier the
dumbbell, the shorter the range). The dumbbell is held vertically with your hands
under the top set of plates, like a pullover position.
Lower to your chest and rest it FULLY on your chest taking ALL the tension out of
your arms and chest. Now breathe 3 times in and out with it resting on your
chest...literally crushing the air out of you.
Then press back up and repeat.
Here's a close-up view.

I used a 125 lb dumbbell for this.
---
Loaded Carry to use in between each exercise - Dumbbell Zercher

Carries.
I used the 125 lb dumbbell for this exercise. You'll be doing in between every other
exercise in this circuit.
If you're able to, start with the dumbbell standing on end on the floor.
Squat down DEEP then clamp your forearms around the handle and under the top
set of plates.
You can also set the dumbbell on a bench so it's not as awkward.
Stand up then walk, carrying it about 15 feet, then turn around and come back
again.
This carry puts major load on the frontal abdominal muscles (again, more lung
crushing) in a very awkward position that doesn't allow for full breaths (the
shoulders have to stay forward to support the weight in front of you).
Watch out for sweaty forearms after a few rounds of this one....the plates can get
slippery.
---
Exercise #2 - Chest Supported Dumbbell Rows x 4-6 reps

Lie on your stomach on a flat bench, dumbbells on the floor beside the bench. I
used 65's for this. Don't go too heavy as we're going to be holding the contracted
position for 3 breaths at the top of the row while the weight is pulling your body
down into the bench...crushing your lungs.
On each rep, set the dumbbells back down on the floor, inhale deeply and reset
your body position then row up and hold again.
The hold at the top will be very demanding on your breathing ability.
Once you've finished your reps, do another Zercher Dumbbell Carry
---
Exercise #3 - Goblet Lunges x 3 reps each leg

Use a HEAVY dumbbell for this one. I used the 125 lb db for it and it was horrible.
Hold the dumbbell in a goblet position while doing lunges, alternating legs to keep
it even.
After all the other stuff you've done, this one is just brutal with a heavy weight.
Pick up the dumbbell on the handle with both hands, then kneel down and set on
end on your knee. Get your hands under the top set of plates and stand up.
Now step forward and down into the lunge.

Come all the way back to the top standing position.
Then lunge forward on the other leg.

It probably won't be your legs that stop you on this one...it'll be your ability to
support the dumbbell in the goblet position and actually breathe at the same time.
Do another Zercher Dumbbell Carry.
---
Exercise #4 - Lockout Partial Front Squats x 4-6 reps.

I have 405 lbs on the bar, for just the top 6 inches of the range of motion of the
front squat. The idea with this one is MAXIMUM loading on the breathing muscles,
so the short range is what we're looking for...not necessarily to challenge the legs
as much as the lungs.
Get under the bar (I recommend a cross-arm grip for this partial-range exercise),
lock yourself in tight, then power it off the rails then to lockout.
Then set back down again on each rep. If you're using a lighter weight, you could
do continuous reps. With that load, there was no way that was happening for me.
Now finish with one final Zercher Dumbbell Carry.

Rest 3 minutes, then repeat for 3-5 total rounds.
---
Optional Finisher - Farmers Walks

As a finisher (because that wasn't enough ;) I went outside and did Farmers Walks
with two 7-gallon water jugs (65 lbs each)....500 m, stopping to rest grip as
needed.
If you haven't tried water jug Farmers Walks, I recommend them. They're really
tough on the forearms and very awkward with the water constantly sloshing around
with every step you take.
These jugs are available at most sporting goods stores in the camping section.
You can also use dumbbells or kettlebells (or Farmers Walk handles) for this, too, if
you don't have jugs. Use a moderate weight that will allow you to get at least
halfway through the 500 m before stopping.
Non-Stop Fat-Loss
Circuit Monsters
Monsters
Core Shredder
I don't often like to get too dramatic with what I name exercises and
workouts...however, THIS workout EARNED the title of "core shredder"...
...literally as I'm writing this (2 days after training), it hurts to laugh...it hurts to
cough...and I can't finish a sneeze because my core muscles clench up so hard.
THAT is a "core shredder".
This Metabolic Monster is a four exercise circuit covering the major movement
patterns...push, pull, squat, lunge. What makes it so tough on the core is what you
do IN BETWEEN every single exercise...Heavy Dumbbell Crawling.
Now, in addition to trashing your core, this exercise combination will also put
MAJOR workload on your lats. Honestly, my core is incredibly sore right now...but
my lats are very close to matching it. I've been training with unique exercises and
workouts for a lot of years and it takes something UNCOMMONLY BRUTAL to make
me sore.
And just to be clear...soreness is NOT necessary for muscle growth...it's simply an

indicator that you've damaged the muscles, which can LEAD to muscle growth.
The goal of this training is NOT soreness...that would just be stupid. Soreness is a
side effect. The goal of this training is to put massive, high-tension, anti-rotational
workload on the core, while working all the major movement patterns in a
"metabolic" workout.
The full circuit takes about 7 minutes or so to get through...and I did this circuit for
4 total rounds, taking about 3 minutes rest in between rounds...basically until my
breathing got back to normal and I felt about 80-90% recovered.
I also used my Step riser for 3 of the 4 exercises...if you don't have something like
this, you can use a bench or low box instead. The exercises are easily adapted to
whatever equipment you have available.
Exercise #1 - Barbell on Thigh Step-Ups - 4-5 Reps Each Leg

This is a bit different version of the Barbell Step-Up. Instead of placing the bar on
your back (which requires additional equipment such as a rack or stands), you'll
deadlift the bar up to your thighs and hold it at arms-length during the Step Up.
Just fyi, you can sub in dumbbell step-ups if you're not comfortable trying this one.
Take an overhand grip, a bit outside shoulder width. I've got 225 lbs on the bar, so
it can be done with a decent amount of weight. Start lighter than this the first time
you try it, of course.
Here's a different view.

When you're about to step your first foot up on the bench, perform a bit of a "high
pull/shrug" to help get the leg up.
This will hit your upper back and traps along with working your core and your hip
flexors. It's like a resisted knee-up.
This upper body hitch up is easier to see on the video, so definitely watch that, if
you're interested in trying this exercise.
Shift your weight forward and start the push, both from your front AND your back
leg. You'll need all the help you can get from both legs when you go heavy with
this one.
Complete the step until you've got both feet on top of the platform.
Now step back and down with the same foot your started with, i.e. if you started
with the left leg, step down with the left leg.
Bring your other foot down.
Now step up with the OTHER leg that you didn't lead with last rep. In this case, I'll
be stepping up with the right foot.
Step up to the top with both feet again.
Then come back down with the right leg again.
As I mentioned above, you can use dumbbells instead of the barbell, but you won't
get the same core/hip flexor/upper back training effect that you'll get with this
barbell version.
In-Between Each Exercise - Heavy Dumbbell Crawling - 85 lb

dumbbells x 10 feet, forward and backward
This is where the fun REALLY starts. Dumbbell Crawling is simply one of THE best
core strength exercises I've ever found. You may be familiar with the Bear Crawl
exercise...this adds WEIGHT to it...
...and it will literally SHRED the deep muscles of your core on every single rep.
If you want to work on force transfer between lower and upper body (one of the
major functions of the core muscles), this exercise is IDEAL for that purpose.
I would recommend reading this much more in-depth rundown of the Dumbbell
Crawl exercise here, if you haven't tried it before.
Set a pair of dumbbells on the floor (I'm using 85 lb dumbbells in the demo...I
recommend you DO NOT start this heavy. I actually should have gone a bit lighter
myself...but hey, I'm a bit nuts). You'll need at least 10 feet of clear floor space to
work with.
Bend down and grab the dumbbells. Your feet should be fairly close in for best
support. You don't want to be stretched out for this one at all...you want to stay
compact for maximum power generation and support.
Lift the right dumbbell off the ground and step forward with your left foot. The idea
here is to move opposing limbs so you get massive cross-tension through the core.
You'll be on one foot and one hand while you move the weight.
Now repeat on the other side dumbbell.

Continue moving up the floor in this fashion.
Continue for about 10 feet.
Then you've got two options.
1. You can do this crawling movement BACKWARDS. Basically, just reverse the
movement. It's actually a LOT harder than going forwards and will take a bit of
practice.
2. Turn around and just go back FORWARDS again. If you're new to the Dumbbell
Crawl, take this option. It'll be a lot less frustrating.
THIS is what you're going to be doing between each of the other exercises in this
circuit.
Exercise #2 - Dumbbell Bench Press on the Step Riser - 5-7 reps

This exercise can also be done as a regular flat bench press, however using the
Step riser allows you to have just your upper back on the top surface. This further
allows you to drop your hips a bit, opening up the rib cage, while bending the
knees and getting a bit more leg drive/tension to help stabilize the movement.
Getting into position for the Step version takes a bit of explaining, but it's not
terribly difficult. I'm using the same pair of 85's for the press as I used for the
crawl.
You can use whatever method you like to get the dumbbells into position for the
exercise...I'll tell you how I do it.
First sit on the floor with your left dumbbell beside your leg. The right dumbbell
should be BETWEEN your thighs (I'll tell you why in a second).
Reach over and grab the handle of the left dumbbell with BOTH hands and lift it
onto your left thigh, so it's standing on end.
Next, grab the handle of the other dumbbell with your right hand. The "bottom"
plate of the dumbbell should be pressed against your upper thigh. Now pull the
dumbbell up and onto your thigh, sliding it up your leg until it's standing on end on
your thigh. This method means you don't have to fully lift that other dumbbell off
the ground. It's much easier.
(side note: I actually didn't do this in the video...I only remembered this method on
the second round!)
Now both dumbbells are on end on your thigh. Lean back so your upper back is on
the Step riser.
Do a hip thrust to get the dumbbells up.

As you thrust up, bring the dumbbells back and into the bottom position for the
bench press.
Press as normal from there. Note how the hips can drop down below the level of
the upper body in this exercise. This helps open up the rib cage and improve pec
activation.
When you've done your reps, set the dumbbells back on end on your thighs, then
sit on the floor and then set the dumbbells on the floor.
Bring those dumbbells back to your open floor space and do the Dumbbell Crawling
again.
Exercise #3 - Dumbbell Renegade Rows - 2-4 reps

Now originally, I had planned on doing Feet-Elevated Renegade Rows on the Step
riser....but very quickly realized my base of support wasn't nearly enough to move
heavy dumbbells off the ground into the row.
So these are done with feet on the floor, set out wide, with some bend at the waist
to help engage the core.
To perform a Renegade Row, you'll leave one dumbbell on the ground while you
row up the other dumbbell. It's a very simple exercise...and because of the
Dumbbell Crawling you've already been doing, this will put insane levels of tension
on those deep more muscles (and the upper back).
Like literally INSANE levels of tension. Trust me on this. It's like your guts are a
towel getting wrung out...in a good way.
Alternate reps on each arm. At this point in the circuit, you'll likely get very few
reps on the exercise.
Continue with another Dumbbell Crawl.
Exercise #4 - On-Step Dumbbell Squats/Deadlifts - 5-7 reps

You can also perform this exercise standing on a bench. I actually DO recommend
you stand on something for this one as the idea here to is get VERY low on the
squat...knees to chest low....with a very close stance.
Because when you come back up, you're not only working the legs, you're getting a
TON of core engagement via the bracing required to perform the squat in that
position.
So first, grab your dumbbells (85's again for me) and stand on the Step or bench,
feet close together.
Now squat down as far as you physically can. The dumbbells will come a bit
forward and yes, your back WILL likely round over a bit at the bottom.
This is absolutely FINE in this case, because of several reasons.
1. The load is not huge, compared to what you do a on a barbell back squat.
2. The load is not ON your back...it's being held forward and below the level of
your hips. I find this takes much of the stress off the lower back as it's not forced
to support the load directly.
3. Awkward position lifting can actually be very beneficial. It trains the body to
function and not get injured in imperfect conditions...(a very valuable thing for
athletes where you're RARELY in a perfect position for movement).
Perform your reps with this exercise, with a short pause at the bottom of each rep.
Finish with one more round of Dumbbell Crawling.
DONE
At this point, you will likely be ready to crawl off and die in a corner. Only three
more rounds of that to go!
Take about 3 minutes rest then repeat.
This combination will put INCREDIBLE tension on your core...I can promise you
that about 2 days later you will be cursing me even more than you were cursing
me during the actual training.
Non-Stop Fat-Loss
Circuit Monsters
Monsters
Full Body Metabolic Circuit
This is a simple circuit of 5 exercises, covering the major movement patterns of

your body.
All the exercises are done one after another in a series. Then rest 1 minute. Then
go again for 8 total rounds. The short rest periods will make it tough to keep the
reps up during the later sets. Just do the best you can!
Exercise #1 - Kettlebell Swings x 8-10 reps

This is a kettlebell or dumbbell swing done with moderately heavy weight.
Remember to snap the hips forward at the start of the rep. That's where the power
of the swing comes from.
If you don't have a heavy kettlebell, you can swing a dumbbell instead by holding it
vertically under the plates.
Exercise #2 - Clapping Push-Ups - 4-6 reps

This is an excellent explosive exercise. Set your hands on floor or on a bench for
this one (on a bench will be a bit easier).
Explode up out of the bottom position of the push-up, coming up as high as you
can off the ground, then clap your hands together at the peak.
Then "catch" yourself with your hands in to the push-up position and blast up
again.
I like to use a bench or other low box for this one and do a triple clap...one in
front, one behind the back and one in front again.
You can also use a bar set a foot or two off the ground in the rack or Smith
machine to push off of, as long as you're confident enough to catch the bar again
on the way down.
(sorry, no pics for this one yet!)
Exercise #3 - Dumbbell Crawling - 15 feet - forwards and

backwards.
Dumbbell Crawling is an AWESOME core workout. You'll be holding a pair of
dumbbells in your hands, then perform a "bear crawl" type of movement, stepping
forward with opposing arms and legs. You get massive cross-tension through the
core on this exercise.
This circuit has a more detailed explanation of the exercise.

Come forward, then reverse direction and go backwards (which is actually even
tougher!).
Exercise #4 - Dumbbell Walking Lunges - 8-10 reps each leg

The Walking Lunge is an excellent exercise for targeting the entire lower body,
especially the glutes and hamstrings. Start in a standing position, take a big step
forward then come down into the lunge.
Push up powerfully forward into the standing position.
Then step forward with the other leg and repeat.
Exercise #5 - Zercher Squats - 8-10 reps (starting off the floor, in

the rack or using a dumbbell)
The Zercher Squat is a core killer. The easiest way to do it is starting off the rails in
the power rack, though it can be done off the floor (as in this circuit).
This hits pretty much every major movement pattern and muscle group in the
entire body, shifting workload around the body during the circuit in order to
maintain relatively good strength and power.
And, of course, finishing with Zercher Squats will hit you some restricted breathing
training right when it's the most painful and harsh.
Non-Stop Fat-Loss
Inside Out Core Crusher
I called it that because the heavy core exercises feel like they're turning
you...yep...inside out.
The best part is, these exercises are actually NOT specifically abdominal exercises.
They're exercises that work the core in addition to the other PRIMARY targeted
bodyparts (you'll see).
This gives you great work while also hitting every other major muscle group in your
body as well.
Exercise #1 - Lower Body/Upper Body Force Transfer - One-Arm

Dumbbell Floor Press - 105 lb db x 5 reps each arm
First, set the dumbbell on the floor between your legs.
Pick it up with both hands on the handle then set it on your thigh.
Now lie back onto the floor and into the bottom of a bench press position, with
your upper arm resting fully on the floor. If you're pressing with your right arm,
bend your right knee, with your left leg almost straight.
You have to drive HARD into floor with same side foot when you press, giving you
MASSIVE deep core cross-tension. This trains your core to transfer force from
lower to upper body.
When you're completed your reps on the right arm, rest the dumbell on your chest
briefly and switch arms.
Then press with the left.
Here's a straight-on view.
Exercise #2 - Anti-Rotation - Angled One-Arm Dumbbell Row - 8
reps each arm
You can use the same dumbbell that you just finished the presses with for this
exercise.
This exercise is done very much like a Renegade Row with your hand set about 4
feet up on rack post so your body is at an angle. This works the anti-rotation
function of the core with a "pull" exercise.
Maintain an arch in your lower back as you peform the row.
Exercise #3 - Frontal Plane Stabilization - Unevenly Loaded
Squats - 3-5 reps per side.
For this exercise, you're going to have more weight on one side of the bar then the
other. In my case, I've got one 45 lb plate on one side and two 45's on the other. I
would recommend you go lighter than this the first time you try it, though...trust
me.
Frontal plane stabilization isn't something that's very commonly worked in most
core training and you'll need to develop baseline strength in it before you start
going heavy.
(just an fyi, the Frontal Plane is basically the plane that divides your body front and
back...for example, side bends work in the frontal plane...they're just not a great
exercise is the only problem).
When you get set up under the bar, keep in mind that you'll need to pull down
HARD with the lighter side hand and PUSH with the heavier side hand...this is what
works the core in the frontal plane.
Then just squat as you normally would.
The uneven loading will put massive tension on the core.
Do your reps on side, then just re-rack the bar and turn around to work the other
side (and yes, you may find yourself leaning a bit more to one side as you fatigue,
in order to counterbalance the load).
Exercise #4 - Lower-Back Cross-Loading - One Dumbbell Reverse
Lunge/Deadlifts - 5 reps
You can again use the very same dumbbell you were working with before (that's
one of the nice things about this circuit - very minimal equipment needed).
What many people don't realize is that the lower back is a BIG part of your
"core"...it's not just your abs. This exercise gives you excellent lower back
involvement (and cross-tension), along with obliques and transversus. This
happens because you're holding only one dumbbell. The Reverse Lunge hits the
legs very effectively.
This exercise looks like a superhero "landing" pose at the bottom. You're basically
doing a Reverse Lunge and leaning forward at the same time.
Do your reps on one leg, then switch to the other and switch hands with the
dumbbell.
Exercise #5 - Anti-Flexion - Barbell Curl Squat x 2-5 reps
Take a plate off the bar you squatted with to even up the sides again. I'm using
135 lbs on the bar.
Hold the bar in top of a curl position, step out then squat. This is a GREAT anti-
flexion core exercise, very similar in feeling to a Front Squat. Anti-flexion simply
means keeping the spine from bending forward and supporting the torso in an
upright position.
This exercise also loads the breathing muscles strongly, too, which is just brutal at
this point.
You're done!
Take 3 min rest then repeat this circuit for 3-5 total rounds.
This circuit will absolutely TRASH your core, while hitting every other major muscle
group in your body at the same time.
Non-Stop Fat-Loss
Lateral Focus
It's time to think outside the box with your training and exercise selection...and
start thinking "sideways."
Most gym exercises that you're likely familiar with are done either straight up and
down or in a "front-to-back" movement plane (called the Sagittal Plane).
There's nothing inherently wrong with that...however, we also need to think about
moving LATERALLY (i.e. sideways).
There are two major reasons for this.
1. If you're an athlete, you need to strengthen your body for moving

sideways...football, basketball, soccer, volleyball...all of these require sideways
movement.
2. To burn fat, you'll get results by being INEFFICIENT...and that means using
exercises and movement patterns that your body is not used to. The best way to
visualize this is two people running down the street...one is a very good runner,
practically floating as they go. The other is slogging. Who do you think is burning
more calories and expending more effort?
Because lateral training is so rarely used, your body is likely going to be very
inefficient with it...and this training will be VERY challenging.
We're going to be running through a four-exercise circuit, with a loaded carry in

between every exercise. Each exercise will have a lateral component to it to train
your body in a "sideways" fashion.
Here's the rundown...
Exercise #1 - Lateral-Grip-Shifting Pull-Ups

To perform this exercise, you'll need to have access to a pull-up bar. If you're not
yet strong enough to do at least 8 to 10 normal pull-ups, you'll need to perform
this exercise as an Inverted Row (feet on the ground, body at an angle).
This is a VERY tough exercise to do as a pull-up and requires a solid base of

strength.
First, take a palms-forward, overhand close grip on the bar, in the center.
Pull yourself up to the top position.
Now, slide your right hand out to the side a foot or so. To accomplish this, you'll
need to "pop" yourself up a little bit to release the tension on the right hand so you
can slide it. The bulk of your bodyweight will be placed on your left hand.
Hold your right hand out there wide for a second then bring it back in to the
center.
Now move your LEFT hand out to the side.

Hold for a second and bring it back in to the center.
Lower yourself back down.

That's ONE rep.
Perform as many reps of this exercise as you can (I was doing 4 reps per set).
As I mentioned, you can use this same hand-moving method on an Inverted Row,
if you're not strong enough to do it as a pull-up.
The next round through of this circuit, shift your LEFT hand first, to help keep the
sides balanced.
** Loaded Carry Exercise-In-Between-Exercises - Single

Dumbbell Overhead Carry
In between each of these four exercises, you're going to do a loaded carry with
one dumbbell held at arms-length overhead. You'll walk down the floor about 20
feet, then turn around come back. Then you'll switch arms and do it again.
If you have more floorspace, you can also just go straight for 40 feet, switch arms,
then come back.
The benefit of this loaded carry is that it works the shoulders and the core VERY
strongly. When carrying one dumbbell overhead like this, it puts tremendous
stabilizing requirements on your deep abdominal muscles and your shoulder girdle.
It also has the benefit of challenging your breathing muscles, strengthening them
very effectively. This carries over very well to the rest of your training...stronger
breathing is a key facet of training that many people don't really consider or
purposefully incorporate into their training.
Training it like this in a circuit is incredibly effective.
Start with the dumbbell in a "hang" position. We're not looking to use giant weights
for this one. I'm using a 65 lb dumbbell for this carry. It should be a weight you
could normally shoulder press for 8 to 10 reps.
Now do a hang power snatch, bringing the dumbbell straight up and locked out
overhead in one movement.
Hold that lockout and start walking!
Bring the dumbbell back down to a hang, switch hands, snatch it back up to
lockout then walk again.
This is what you're going to do in between EVERY exercise.
The next time you do this one, start with your OTHER arm first (i.e. your left arm
overhead). This helps keeps the strength balanced.
Exercise #2 - Side-Stepping Goblet Lunges

Take the same dumbbell you were using for the overhead carries and get it into a
Goblet position (dumbbell vertical, hands under the top plates).
You should have some open floorspace to do this one.

Take a step to your right.
And come down into a Goblet Squat.

Push-up with a powerful movement and bring your left foot in beside your right
foot. Then take another step to the right.
Continue in this pattern, moving down the floor.
When you've covered about 15-20 feet, go back the other way (to keep things
balanced) until you're back where you started.
This lateral movement will target your abductors (gluteus medius and minimus)
very effectively, in addition to the gluteus maximus, quads and hamstrings. Holding
the dumbbell out front like this also continues to crush your core (in a good way!)
and challenge your breathing muscles.
The next round of this circuit, instead of moving to the right, turn around and start
moving to your left, to help balance strength.
Do another round of the Overhead Single-Dumbbell Loaded Carry here.
Exercise #3 - Lateral-Walking Push-Ups

This exercise requires a bit of coordination and a base level of strength. You can
also do it off your knees, if you need to. I would recommend you practice this one
a bit before you try this circuit, just to get the idea.
This is actually a VERY tough exercise, especially after the other exercises you've
already done. The lateral movement pattern is very different than what your body
is used to.
Start in the top of a close-grip push-up position with your feet together as well (this
is important).
Now step your right hand and right foot out to the side a little ways (about a foot
and a half).
Then come down into the bottom of the push-up.

Push back up with POWER...and as you do so, bring your left hand and left foot in
close again.
Continue this pattern down the floor, then head back in the other direction.
Set your left hand and left out to the side.

Then come down into a push-up.
Pop back up, bringing your right hand and right foot in to the center.
The next round you do this exercise, start in the other direction (i.e. go to the left
instead of the right).
It's important with lateral training to keep things even in terms of loading and
fatigue.
Do another round of the Overhead Single-Dumbbell Loaded Carry here.
Exercise #4 - Single-Leg Lockout Partial Squats

This exercise is likely one you would never have thought you'd find in a fat-loss
focused circuit training workout...yet, it's INCREDIBLY effective to perform at this
stage in the circuit.
Essentially, you'll be doing just the top few inches of the range of motion of a
squat...primarily pushing with just one leg.
And even though it may not SEEM like a lateral-based exercise, the positioning and
the path of the push actually does involve lateral exertion (this will be easier to
explain once you see it).
In terms of modifications, if you don't want to do heavy partials like this or don't
have the rack setup for this exercise, you can sub in any other squat movement
(like a back squat, front squat, or goblet squat). If you DO have the rack, I would
absolutely suggest giving it a try, though (you can also use a Smith Machine for
partials - it's actually what that machine was designed for!).
Now, it would seem like the heaviest exercise of the group should be done first,
however because it's a very short range of motion, you'll have plenty strength to
get those top few inches of the squat, activating your high-threshold motor units
and further challenging your core.
I also like it because you can extremely heavy with it...loading the body like this
when training for fat-loss helps stimulate the body to preserve muscle and
strength.
If you've not done any heavy partial training before, start with less than your
normal squat 1 RM and stick with that. It does take time to develop the internal
support structures of your body (muscle and connective tissue), so don't try to
push too heavy. I'm using 495 lbs on the bar, but I've been doing partials for 20+
years, so my body is used to them.
Set the rails in the rack to a few inches below your lockout height. We'll be starting
with the focus on your left foot.
Set your left foot directly under your left shoulder. Set your RIGHT foot out to the
side, like an outrigger. This other leg is there primarily for balance, not to help push
the weight.
Now stand up, pushing with your LEFT leg, locking out the squat.
Set the bar back down on the rails. This is where the lateral muscle activation
comes into play. It's a subtle thing, but when you push with one leg like this, the
other foot acts as a pivot, making for a very small arc in the movement. This
activates the gluteus medius and minimus strongly to move the weight.
Bring your right foot in, set it under your right shoulder.
Now set your left foot out to the side.

Perform the lockout squat, pushing with your RIGHT leg.
Set the bar back down and repeat, alternating sides and performing 4 to 6 reps on
each leg.
Finish the circuit with a final round of Overhead Single-Dumbbell Loaded Carries.
And you're done!
The Wrap-Up
This circuit covers every major muscle group in your body, targeting lateral
movement patterns.
Because lateral movements are very rarely utilized in most programs, you'll likely be
quite inefficient at the exercises, placing tremendous demands on your body...much
more so than standard "up and down" or "forward and back" exercises.
Your metabolism will be CRANKED.
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Heavy-Light Sandwich
This circuit is a very simple concept...sandwiching light training in between heavy

training.
You'll be working through a heavy lower body (posterior chain focus) exercise to
light upper push to light upper body pull (direct antagonist) to finish with a heavy
lower body (with anterior support focus) exercise.
The heavy exercises and the light exercises involve muscles that directly oppose
each other in terms of movement.
Perform 4-6 rounds with 2 minutes rest in betweeen.
---
Exercise #1 - Heavy Kettlebell Swings - 4-6 reps

I used a 185 lb "kettlebell" for this one. Specifically, it's a Kettleclamp handle paired
with a loadable dumbbell handle. This allows me to work up to VERY high loads in
the swing.
This is a power-oriented exercise to target the posterior chain (the muscles down
the back of the body). You should be very comfortable with proper form on the
swing before you start going very heavy like this.
The movement originates at the hips, with the hips snapping forward. This transfers
power through the core, upper body and the arms to swing the weight up.
With a very heavy weight, only swing up to about stomach/chest level. This is not
only because the weight is heavy...it's also because you have to control it on the
way DOWN, too.
You'll notice in the picture that I'm leaning back at the top. This is to
counterbalance the heavy loading swinging forward in front. If you don't lean back,
you'll be thrown forward off balance.
If you don't have heavy kettlebells to work with, you can also grip under the plates
of a dumbbell held vertically.
Exercise #2 - Normal Push-Ups - As Many Reps As Possible

The first round through was 50. Your reps will likely drop on the following
rounds...just get as many as you can.
We're not looking for anything fancy here...just regular push-ups done at a fast
pace. Keep your body stiff and straight and keep your elbows tucked at about 45
degrees (to help reduce shoulder stress).
When doing fast push-ups, I find it's not necessary to go to full lockout on each
rep...close, absolutely, but locking out will just slow the movement down. As you
fatigue, THEN I would encourage you to lockout.
Exercise #3 - Inverted Rope Rows - As Many Reps As Possible

If you don't have a rope, you can do these on a bar (Smith machine, bar on the
rails of the rack, etc.). I'm using a rope to also challenge my grip strength. The
exercise execution is exactly the same as a regular Inverted Row, though.
You can also loop a gym towel around a solid object and grip onto the ends of it to
get a similar effect.
Exercise #4 - Goblet Side Step-Up Squats - 3-5 reps

This exercise targets the legs as well as the frontal abdominal wall (supporting the
dumbbell in a goblet position), opposing the posterior chain focus of the swings.
You'll also hit a lateral movement pattern, which is a relatively rare thing in most
programs. Your body will likely not be efficient at it, causing you to expend even
MORE energy to perform the exercise.
To get into position, the easiest way to do this with heavy weight is by setting the
dumbbell on end on the knee first.
Then get your hands under the top plates.
Stand up on top of the Step.

Now step down the other side and come down into a squat. At the bottom, you can
either rest the dumbbell on your knee or keep it just slightly off so that you keep
the load on. For me, I chose (or rather didn't have a choice!) but to set it on my
knee in order to keep the exercise going.
Then step up back up and over again.

Then repeat in the other direction.
This is BRUTAL when done at the end of the other exercises. The direct loading on
the breathing muscles is horrible at the end like this...you will love it/hate it.
Done!
Repeat this for 4-6 rounds with 2-3 minutes rest in between rounds.
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Full-Spectrum Circuit
You're going to hit every major aspect of muscle performance and function in one
elegantly brutal four-exercise circuit....explosiveness, strength, hypertrophy and
endurance.
Each facet will be targeted by a different exercise/movement pattern to cover the

entire body.
In addition, you'll be able to use the same set of dumbbells (probably) for three of
the four exercises, making this a very low-equipment exercise in terms of how
many things you have to get organized to use.
---
Exercise 1 - Explosiveness - Single Dumbbell Snatch - 3 reps each

arm
This exercise doesn't require a lot of technique, making it very useful for this type
of training and for those who aren't familiar with Olympic lifts like the barbell
snatch (which is VERY technical).
I'm using an 85 lb dumbbell for this.
Squat down and grab the handle.

Now, using an explosion off the ground, heave the dumbbell straight up off the
floor using power from your legs and back. Don't "pop" the dumbbell off the floor
with a jerk. "Squeeze" it off the floor and explode up.
The goal is to power if up all the way to lockout in one movement, though you may
find (especially after a few reps) that you have to press to lockout. In an Olympic
barbell snatch, that wouldn't be a good lift...for our purposes, it's fine.
Switch back and forth between arms on each rep.
When you've finished your reps on both arms, go immediately to the next exercise.
Exercise 2 - Strength - Deadlifts - 3-5 reps

These can be done with a Trap Bar or straight bar. I've got 405 lbs loaded on the
trap bar for these.
We're looking for a fairly heavy weight here...not something that would max you
out in the rep range, just something that will challenge you.
Exercise 3 - Hypertrophy - Dumbbell Bench Press - 10-12 reps

You can use the same set of dumbbells for these as you did for the snatches (or
have another pair ready if they're not appropriate for your strength levels to hit
that rep range).
Focus on keeping tension on the pecs for this, so you're not just blasting out reps.
These should be done with a relatively slow negative (unlike the explosive, which
have no negative, and strength exercises, which have a controlled but not slow
negative).
Exercise 4 - Endurance - One-Arm Gripping Dumbbell Squats - 30-

40+ reps
This is one of my favorite exercises for building endurance in the legs. You'll be
gripping onto a bar other solid object set at about chest height.
Hold a dumbbell in the other hand. And even though you're doing one arm at a
time, you still want to have two dumbbells ready to go, to allow you to switch
easily between the two hands.
Squat down and grab the dumbbell.
Then stand up. You'll notice this grip on the bar allows you to keep a vertical torso
position, taking all the back stress out of the movement. It also tends to focus the
work more on the quads, rather than the glutes or hamstrings. I find it to be quite
easy on the knees, too...meaning even people with knee issues seem to be able to
do this one without any problem.
When doing these, I like to switch hands after a set number of reps (either 5 or 10
to make it easier to keep track and keep things even).
Then just keep switching hands until you've done as many reps as you possibly can
and your legs can't hold you up anymore.
The beauty of this exercise in terms of endurance is that you can use your gripping
hand to assist with the movement, allowing you to push yourself much further. As
well, unlike a barbell squat, when you're done, the dumbbell is just an inch from
the ground. Set it down and you're done and you can collapse to the floor without
having to rerack a barbell.
---
Take 3-4 minutes rest in between rounds and do 3-5 rounds.

Step Ladder
This circuit is a series of four different bench stepping variations, going heaviest to
lightest then back to heaviest with no stopping. It's a very leg-focused circuit, with
some upper body involvement primarily in supporting and carrying the weight.
You'll be utilizing a variety of different loading methods during the course of the
ladder, with one variant focusing only on upper body...which gives your lower body
enough rest to be able to go back up heavier in the loading!
To do this one, you'll need a Step bench (ideally with at least 4 risers to adjust
height as you progress through the variants) and a rack (power rack or squat cage)
if you plan on doing the barbell stepping to start with.
You'll be starting with the heaviest exercise first, using the lowest height. As you go
through each variant, you'll be increasing the height to increase the challenge and
range of motion while you decrease load.
Exercise #1 - Heavy Barbell Stepping - 6-8 rep each leg.

This first exercise is the heaviest one and should be done in some sort of rack or
cage for optimal safety. I'm using 315 lbs and using the Step plus two risers.
First, set your left foot on the Step.

Then step completely up onto the platform.
Then step back down with the right foot.
Then bring your left foot back down.

Repeat for 6-8 reps.
Once you've hit your reps leading with the left foot, switch and lead with the right.
Bring the Step riser over to the next area where you have your dumbbells ready.
Exercise #2 - Add one riser to the Step then do Farmers Carry
Stepping
This will be done. holding 2 dumbbells at your sides, then stepping up and down,
just like in the first exercise. I'm using a pair of 105 lb dumbbells for 6-8 reps each
leg.
Get your 6-8 reps leading with the left foot, then switch to leading with the right
foot.
Set the dumbbells down.
Exercise #3 - Add another riser then do Goblet Stepping.

Hold one of those same dumbbells you were just using (105 lb in my case) in a
goblet position then do stepping. Aim for 4-6 reps per leg...at this point, the target
reps will decrease due to fatigue and the increased challenge of holding in a goblet
position.
First, pick up the dumbbell with both hands on the handle then set it on end on
one knee. Once balanced there, get your hands under the top set of plates.
Hold the dumbbell vertically to your chest, just under your chin. Set your foot
CAREFULLY on the Step platform. You won't be able to see around the dumbbell,
so feel for the step before you starting stepping up.
Come up.
Then step back down with the right foot.
Get your 4-6 reps then repeat, leading with the right foot.
Exercise #4 - Push-Up Stepping
Go for as many reps as you can until fatigue starts to compromise the movement.
This exercise uses the arms and chest so the legs get a break. Get in the push-up
position, arms locked out, hands on step.
Then step down to the left with the left hand.

And then down to the right with the right hand.
Then back up with the left then the right.

Repeat, changing up your lead arm every few reps.
Once you've hit your reps with this exercise, repeat the sequence
in REVERSE going back UP....
Go to goblet stepping, farmers stepping, and barbell stepping, removing risers as
you go so you're decreasing the height of the stepping on each change.
This will get your metabolism cranked up big time.
And while it's primarily a leg-focused circuit, there is plenty of upper body
involvement that it won't require additional training to cover (the back, chest and
shoulders get worked with the push-up, goblet and barbell stepping).
Take 2-3 minutes rest in between rounds and do 3-5 rounds (I got 4).
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Total Body Countdown
Circuit/Murder
This total-body circuit is, quite frankly, murderous...and very purposefully so.
You're going to be engaging every major big muscle group in your entire body
repeatedly...non-stop...with relatively heavy weight...for an extended period of
time.
To accomplish this without dying out immediately, you're going to be cycling

through exercises that work different areas of your body strategically and
incorporate a brief rest WHILE you're doing the sets, so that continuous loading
isn't necessarily going to be a factor that stops you from getting all your target
reps.
You'll be doing 5 total rounds (non-stop) of 4 exercises, starting with 5 reps on the
first round. Then, on every round after that, you'll decrease the target reps by one,
until you get to one rep sets on the last round.
This results in what's called "front loading" the workout, meaning that you do more
work towards the front of the training, then as you fatigue, you do less and less
volume.
Mentally, you'll know that even though you have to keep going through more and
more rounds, you don't have to do as many reps on each round. This allows you to
keep grinding through and getting the reps.
This circuit is essentially a way to squeeze as much work out of you as possible in
a very short period of time...and it will CRANK up your metabolism.
I would recommend performing (or attempting to perform) two rounds of this

training. After the first round, take AT LEAST 5 minutes rest before you go again.
In terms of weight selection, use a weight you could normally get at least 10 to 12
reps on a regular "stand-alone" set. Over the course of the circuit, this weight is
going to get VERY heavy...
---
Exercise #1 - Deadlifts
For this one, you can use trap bar or straight bar deadlifts...either one is just fine.
I'm using trap bar deadlifts with 405 lbs.
This exercise is the "biggest" exercise and will hit you the hardest in terms of heavy
loading.
Once you've finished 5 reps, go immediately to the next exercise...
Exercise #2 - Dumbbell Floor Presses

For this one, if you don't wish to do floor presses (or aren't comfortable doing
them), you can also do normal dumbbell bench press.
I like floor presses for this circuit due to the brief rest you get at the bottom of the
exercise with your upper arms flat on the floor. Not only is this a great way to
develop pressing power out of the bottom, it comes in VERY handy towards the
end of the circuit when you can allow yourself that brief rest on each rep at the
bottom without continuous loading.
I'll show you the easiest way I've found to get dumbbells into position for this when
you're training on your own and using heavy weight. I'm using a pair of 95
dumbbells here and this is the very best way I've found to do it.
Set one dumbbell on the outside of your left leg and the other dumbbell directly IN
BETWEEN your legs (NOT outside...you'll see why in a second).
Reach over and grip the left dumbbell with both hands.
Pick it up and set it on end on your thigh.
Now reach down with your right hand and grip the other dumbbell. The end of the
dumbbell should be resting on your inner thigh.
And here's where you find out why you positioned it in between your legs.
Instead of lifting it up completely off the ground, like you did with the first
dumbbell, brace the end against your inner thigh and PULL the other end up,
leveraging the dumbbell up and onto your thigh.
Pull it all the way up until it's also resting on end on your thigh.
Then lean back and get into the bottom position for the floor press.
At the bottom, release the tension in your chest and rest your upper arms fully on
the floor. To accentuate this, a good tip is to purposefully push your elbows into
the floor...this activates the upper back muscles (which are directly antagonistic to
the pecs).
THEN press up to the top.

Repeat the full-stop pause on each rep.
On the final rep, once the dumbbells are at the top, instead of bringing your arms
back down, lower the dumbbells back onto your thighs (on end) and use their
weight to bring your body back up to the seated position. THEN set the dumbbells
back down on the floor under control.
Exercise #3 - Pull-Ups, Chin-Ups or Inverted Rows

For this one, we're looking for a pull exercise that you could do for about 8-10 reps
normally. For me, it was wide-grip pull-ups. For you, it could be chin-ups or
inverted rows. Any of these variations are fine. If you're quite strong and want to
use extra resistance, that's totally fine, too.
Make sure you use good form and do the reps under control. I like to do a pause
at the bottom to dissipate the elastic tension in the muscles and force them to do
all the work.
Exercise #4 - Bottom-Start Front Squats

I HIGHLY recommend doing the Front Squats in the rack with a bottom-start style
like this. If you do a "normal" rep where you stay loaded the whole time, it will
force you to use a LOT less weight in order to get through the whole circuit.
I'm using 185 lbs on the bar for this exercise...if I were to do continuous, I'd
probably have used 135 lbs.
This bottom-start style allows you to release the load on every rep, reset your body
position, take a BRIEF rest and power it up again out of the bottom (which helps
build power out of the bottom).
If you don't have a rack to do this with, you can sub in Goblet Squats with a
dumbbell as well. At the bottom of every rep, rotate very slightly to one side and
rest the dumbbell on end on your knee to get that same release of loading.
You can use either the crossed-arm style or clean grip for these (I prefer crossed
arm, myself).
Now the fun begins...with NO rest...do all of those exercises

AGAIN.
This time, however, do sets of 4 reps.
Then repeat with sets of 3 reps...then 2 reps...then 1 rep.
THEN you're done.
All told, this will be about 10-12 minutes of continuous heavy lifting, covering all
your major muscle groups.
If you decide to do another round of this, take at least 5 minutes rest MINIMUM.
This circuit will trash EVERYTHING and you will need the recovery.
Also, you may need to reduce the weight on some of the exercises as well, due to
fatigue. This circuit is truly a monster. I went for a second round with the same
weight and my reps really suffered a lot. I felt it on the very first rep with trap bar
deadlifts and immediately cut my reps to sets of 3 reps, then 2, then 1.
If you only do one round, you can move on to a different, less demanding circuit
after this (a bodyweight circuit would be a good option).
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Unilateral 3-Exercise 3-Stage Circuit
A BIG part of training for fat loss is working to also maintain muscle and strength.
This very simple 3-exercise circuit will help you do exactly that, by targeting every
major muscle group in your body (including your core) while working through the
three major rep ranges (low, medium and high) to cover all your muscle fiber
types.
It uses very simple equipment (i.e. dumbbells and a bench) and will help you get in
and out of the gym in an extremely time-efficient manner.
The three exercises we're going to use are all what's called "unilateral" exercises,
meaning you'll be working one limb at a time...One-Arm Dumbbell Bench Press,
One-Arm Dumbbell Rows and One-Dumbbell Bulgarian Split Squats.
This single-limb training is why every single exercise also works your core...your
deep abdominal muscles have to work hard to deal with the one-sided loads on
your body.
The workout will be divided into three separate blocks. You'll be working through all
three exercises non-stop...working both limbs then moving immediately to the next
exercise, restarting the cycle after finishing the last exercise.
(e.g. right-arm press, left-arm press, right-arm-row, left-arm row, right-leg split
squat, left-leg split-squat, repeat)
Block 1 - Strength- 3 rep sets - 5 repeating rounds of each

exercise NON-STOP
Round One-Arm Dumbbell One-Arm Dumbbell One Dumbbell Bulgarian

Bench Press - 85 lb Rows - 105 lb DB Split Squats - 105 lb DB
1
DB

2
DB

3
DB

4
DB
5 Bench Press - 85 lb Rows - 105 lb DB Split Squats - 105 lb DB
DB
3 minutes rest
Block 2 - Hypertrophy- 6 rep sets - 4 repeating rounds of each

exercise NON-STOP

1
DB

2
DB

3
DB

4
DB
3 minutes rest
Block 3 - Endurance - 12 rep sets - 3 repeating rounds of each

exercise NON-STOP

1
DB

2
DB

3
DB
You'll notice as the target reps increase, you'll be doing fewer rounds. The idea
here is to do that EXACT number of reps on EVERY set of the Block.
Each block will take you about 9-10 minutes of CONTINUOUS activity to perform
(which is extremely effective for fat loss!). Within the training block, the only "rest"
you get is the time it takes you to get started on the next exercise (and don't slack
here!). Total workout time is about 40 minutes.
After finishing the block, take 3 minutes rest, adjust the weights downward (to
account for the increase in reps) then repeat for the next block of target reps.
When selecting weights for each block, keep in mind, this workout is all about
VOLUME (for fat loss!), not intensity (for muscle growth or strength). We're simply
trying to do a lot of work in a time-efficient manner without overloading the
nervous system.
That means even though the rep target is 3 reps, you want to use a weight you
could get at least 6-8+ reps with normally. Fatigue will catch up to you and we
want to stay on the 3 rep target (or 6 or 12).
Exercise #1 - One-Arm Dumbbell Bench Press

You'll notice with this exercise that I have my butt off the bench...only my upper
back is resting on the bench. I find this to be much more effective for the one-arm
bench press as it allows you balance the load more effectively with your legs and
core.
When you're laying fully on a bench, you can't exert enough tension with the legs
to account for heavy loading on just one side.
Use both hands to get the dumbbell into position.
Then lower it as you would a normal dumbbell press then press up.
When you've done 3 reps (on Block 1), rest the dumbbell on your chest, switch
hands, then repeat.
When you've finished your 3 reps, set the dumbbell down and go straight to the
next exercise.
Here's a straight-on view of the exercise as well (taken from Block 3, Round 1).
Exercise #2 - One-Arm Dumbbell Rows
This is done with standard form. I would recommend setting your foot a little
further out to the side and keeping the dumbbell inside your leg, so it stays inside
your base of support. This makes one-arm rowing MUCH more effective as you're
in a stronger position to perform the movement.
Because you started with your right arm on the press, start with your right arm on
the rows.
Row up with a hard contraction in the back. Make sure you keep an arch in your
lower back for maximum lat activation.
Do 3 reps then switch around and work the other arm.

Set the dumbbell down and go straight to the next exercise.
Exercise #3 - One Dumbbell Bulgarian Split Squats

For this exercise, I used the same dumbbell as I did for the row, making the
equipment usage even more streamlined.
This exercise is going to work your thighs and your hip muscles very effectively.
Because you were just rowing with the left hand, you'll start by holding the
dumbbell in your RIGHT hand, with your left leg forward.
Your back foot will be resting on the bench. You'll hold that split squat position and
just move your body up and down.
Holding a single dumbbell in this fashion puts a great deal of tension through the
core as well (some leaning forward is normal and permissible in this exercise).
Perform your reps on one leg, then switch legs.

When you've completed your reps, go IMMEDIATELY back to One-Arm Dumbbell
Bench Press and start Round 2.
That's the circuit!

As you can see, EVERY exercise targets the core, in addition to the muscles you're
primarily working. It's a complete total-body workout that uses very simple
equipment and takes up very little space.
This makes it ideal for home gym AND crowded gym training!
4-Exercise Single-Dumbbell
Non-Stop Metabolic Circuit
This is a fantastic, time-efficient circuit for getting a total-body, metabolism-

cranking workout using just one dumbbell and a small patch of floorspace.
You'll be continuously looping through a specific sequence of four exercises that

cover every major muscle group in your body, shifting the loading around so that
you can keep the training going for extended periods of time.
I did this circuit for 15 minutes straight, using an 85 pound dumbbell and it was
tough. You can choose shorter or longer time intervals, depending on how much
time you have and how heavy of a weight you use, e.g. 5, 10, 15, 20 minutes or
more.
Every exercise works your core indirectly, in addition to hitting a major movement
pattern. As well, to further work the core and increase the challenge, DO NOT set
the dumbbell on floor at any point during the time period (for real...it works much
better to keep the loading on your body in this fashion).
We are only going to be performing THREE reps per set of each exercise before
moving to the next arm or exercise. The reason is to delay/prevent lactic acid
accumulation and to constantly move the fatigue around your body.
This is different than some workouts where you're literally chasing the burn with
higher reps...in this case, we're avoiding the burn in order to do more overall work
with heavier loads for an extended period of time.
Exercise #1 - One-Arm Dumbbell Floor Press

Lie down on the floor with your upper arm on the ground. Your same-side leg
should be bent and ready to push against the ground to support the press through
the core.
Perform three reps, pausing at the bottom of each rep with the upper arm on the
floor.
At the top of the third rep, bring the dumbbell over your body and grab it with the
other hand as well. Bring it to your chest, then switch hands.
Do three reps with your other arm.
Make sure to switch your legs, too, bending your right leg when pressing with your
right arm.
At the top of the movement, you're going to begin the transition to the next
exercise.
Exercise #2 - One-Arm Dumbbell Row

This is going to be a standing, non-supported dumbbell row, which will work your
back, biceps/brachialis, and core.
From the top of the press, bring the dumbbell down and rest it on end on your
thigh, using that weight to help you sit up.
Plant your hand and brace your arm. Keeping the dumbbell on your thigh, turn
your body and get up to a standing position.
Now get into the row position. You can either go fully free-standing or you can
brace your non-working hand on your other knee. Either way is fine (you will get
somewhat more core work without the bracing).
Perform the row.

Do three reps, then switch hands without setting the dumbbell down.
Do three reps with the other hand.

After you've done three reps on that hand, transition to the next exercise.
#3 - Goblet Press
This next exercise is going to work the shoulders strongly, in addition to the
triceps. Supporting the weight in this position (especially the bottom) is effective
anti-flexion/support training for the core.
This exercise is going to be the "weight limiter" in terms of the four exercises,
meaning that it's the weakest exercise and will determine what weight you can use
for the circuit. Choose a weight you could get at least 6-10 reps with for this
exercise.
From the dumbbell row, drop to one knee, set the dumbbell on end on your thigh
then set your hands under the top set of plates as you would for a Goblet Squat.
Now stand up. You're in the bottom position of the press (which is essentially the
top position of the goblet squat).
Press the dumbbell overhead.

Repeat for three reps.
Then get ready for the next exercise.
#4 - Dumbbell Zercher Squats

Drop to one knee and set the dumbbell on end on your thigh again. Now clamp
your forearms around the dumbbell handle. This is the Zercher position.
We're using the Zercher position for this instead of the Goblet position for one big
reason...moving the fatigue to different muscles.
If you were to use a Goblet Squat, you'd be again fatiguing the shoulders and
triceps (and core) in the same fashion as the previous exercise....and those are
muscles we want to "rest" in anticipation of going back to the press right after the
squat.
The Zercher will focus more loading on the biceps and upper back instead of the
shoulders and triceps. It does hit the core strongly as well, but in a somewhat
different manner and position than the Goblet Press.
The Dumbbell Zercher Squat also allows you to get a VERY deep squat, working
your glutes and thighs effectively.
Come down as far as you can into to the squat and hold for a second or two at the
bottom.
Then come back up. Perform three reps.

Set the dumbbell on your thigh, grip it with your left hand.
Now lie back on the floor and begin the sequence again.
Keep repeating this sequence until your designated time period is up.
As I mentioned, I did 15 minutes straight of this workout and it was a fantastic

metabolic workout...for me, 15 minutes was plenty and I didn't need any more.
By the time you're done, you will be drenched in sweat and every single muscle
group will be well worked.
40 Minute Single Rep Cluster Training
Trap Bar Deadlift
Sometimes the best workouts are the simplest workouts...this is especially true
when training for STRENGTH.
For maximum strength gains, you MUST give your body a consistent training
stimulus so that it knows what to adapt to. "Muscle confusion" is the worst thing
you can do if you want to build real strength.
In this workout, you're going to be adapting your body to a single exercise done
for single reps, for an extended period of time.
You're going to get plenty of practice with that exercise, essentially "greasing the
groove" on it (a term coined by Pavel Tsatsouline meaning frequent training so your
nervous system becomes very efficient at that particular exercise).
This is a nervous system adaptation that can add substantial weight to your lifts in
a very short period of time.
I'm using Trap Bar Deadlifts to demonstrate this workout, though you can use any
good compound exercise for it as well (I don't recommend isolation exercises for
this technique...it won't be as effective).
This method will also develop your work capacity for moving heavy loads with
greater volume.
Pick an exercise and pick a time block.

In my case, I went with a 40 minute time block, using 405 lbs on the bar. That
weight is about 75-80% of my 1 RM on that exercise, which is a good guideline to
use for weight selection. I likely could have gone up to about 425 or so and still
made the 40 minutes (next time).
You can use shorter times blocks (like 10, 20, 30 minutes) or, if you want to really
push yourself, LONGER time blocks (45, 50, 60 minutes).
On the shorter blocks, you can then also do additional blocks with other exercises,
if you like (e.g. 20 minutes of deadlifts, 20 minutes of presses).
You're going to do ONE rep "on the 30 seconds".

This means when the clock is at :00, you do a rep. And when the clock is at :30,
you do a rep.
Then you just repeat for the full time block.
That's it.
VERY simple, which is what makes it such a powerful strength technique.
You can work this technique into your training as a single workout. I would
recommend hitting it just once a week as it is very taxing on the nervous system
and you want to give your body time to recover from it so you can progress on it
the next time you do it.
Add weight (or time) based on your performance in this workout (e.g. you made it
all the way through on time and felt you had a bit more in the tank).
If you choose a weight that's too heavy the first time, and find you hit a point
where you can't get a rep (with good form) on the 30 second mark, skip that rep
and change up to one rep per minute instead, until your time block is over. That
extra rest should allow you to continue.
Even though this workout may seem boring, I personally find it a lot of fun. There's
no thinking involved...you just DO.
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Basement Triathlon - Swing, Crawl, Carry
I will tell you right up front...this workout is AWESOME and it is HORRIBLE at the
same time.
When you don't have a lot of space to work in and not a lot of equipment to work
with, you need to get creative.
This three-exercise "triathlon" of swings, crawls and carries is going to push your
metabolic conditioning and strength-endurance to the limit.
You'll be doing continuous training (no rest), shifting the workload around to
different areas of your body as you go, strategically resting other areas of your
body so that you can perform at a relatively high level all the way through.
The exercise selection is very specific. It takes advantage of different STYLES of

training, in addition to different exercises, so you're working different muscles and
different types of muscle fibers as you go through it.
There is no reprieve...there is no rest.
Adjust the weights you use according to your own strength levels. You can select
different time blocks or you can set a goal of a certain number of rounds through.
For example, I did 30 minutes straight, which ended up being exactly 10 rounds
through. You can choose to go 10, 15, 20 minutes... or 3, 5, 8 rounds...whatever
you like.
You'll start with a kettlebell (or dumbbell) swing to work the posterior chain with a
powerful, explosive exercise. Do 20 reps of swings.
I'm using the equivalent of a 105 lb kettlebell for this (it's an 85 lb dumbbell with
an attachable handle called a KettleClamp). Select a weight you could normally get
at least 25-30 reps with good form.
When you've finished the 20 reps, set the weight down and go straight to the
dumbbell crawling.
This is one of my favorite core exercises. You can get detailed instructions on how
to perform it here.
I'm using a pair of 65 lb dumbbells for this. If you've never done this exercise
before, practice it a little first so you know how to do it and get an idea of how
much weight you can use. I've been doing this one a long time so I went fairly
heavy.
Essentially, you're doing a bear crawl type of exercise with dumbbells in your
hands. Move with opposing limbs so that when you move your right hand forward,
your left foot moves forward. This is easier to see in the video than in still pictures
or text.
This gives you two points of contact on the ground at all times (opposing points of
contact so all the loading goes diagonally through your core, which is what makes
this exercise so effective).
Go about 20 feet, then turn around and come back. We're always going to have a
"home base" here because of the cycling through the three exercises.
Now, you can either use the same two dumbbells (or a different pair) for the next
part, which is a shoulder carry with both dumbbells held vertically on your
shoulders.
Grab them both and swing them directly up to your shoulders.

Once up, hold them steady and start walking. I went 4 times up and down my
basement floor. If you have more space available to you (like in a gym), you can
certainly walk longer before turning around.
When you're done with the carry, set the dumbbells down, grab your kettlebell and
start swinging again.
Then just repeat for as many rounds as you want or as long as your time block
goes for...or until you collapse into a pool of sweat.
FYI, this circuit will hit the muscles of your upper back very hard...each exercise
works the area in some fashion. You'll feel a deep soreness for several days after
doing it.
Bottom line, though, this an excellent and very simple circuit workout that will get
your metabolism CRANKING.
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"Burn It To The Ground"
Repeating Barbell Complex
One of the most effective ways to do fat-loss training with free weight is the barbell
complex...which is essentially a series of exercises done non-stop using the same
barbell.
I call this one "Burn It To The Ground"...for reasons which will become apparent.
It's incredibly effective.
This method allows you to do a great workout with very little equipment (in this
case a barbell and a bench) and in very little space (perfect for a crowded gym or
training in a small space at home).
The interesting twist is that I did 5 consecutive rounds of it with NO complete rest
(more on that below).
Here's the sequence...each part done for as many reps as possible with good form.
Not to total failure but close.
1. Hang Clean and Press

2. Bent-Over Row (same grip)
3. Flat Bench Press (adjust grip as needed - lie back on a bench you have set right
behind you)
4. Standing Barbell Curls
5. Lying Tricep Extensions (lie back down on the bench again)
6. Front Squats (clean grip - your forearms will be on fire by this time)
7. Romanian/Stiff-Legged Deadlifts
8. Seated Calf Raises (bar on thighs, feet on floor, just hitting top half of range)
Here's the twist...
The seated calf raises are your rest...
Keep doing reps until your calves burn out, then restart the sequence from the top.
Repeat for 2-5 rounds.
If you WANT or NEED to take a short rest period between rounds, you can (e.g. 1-
2 minutes). I would recommend trying to do this continuously, though, for the
entire workout. It's a great challenge, both physical and mental.
Pick a weight you know you can normally curl for 8-10 reps...it'll be the limiting
exercise of the group. Rep ranges will be wildly different for the exercises,
depending on where they are in the sequence and the size of the muscles being
worked.
In terms of weight, to give you an idea, I used a 95 lb barbell for this workout.
The beauty of this sequence is that it alternates push/pull as you work your way
from the top of your body down (for the most part), which makes it easier to
remember the sequence.
Here are pics of the sequence in action. I'm going to assume you know how to
perform these exercises, so I won't go into great detail in form other than a few
quick notes.
1. Hang Clean and Press

Use a powerful, explosive movement for this exercise. The power for the clean
comes from the hips.
2. Bent-Over Row
Keep the same grip on the bar, which makes it a moderately-wide, overhand grip.
Don't bob up and down. Keep your back position stable.
3. Bench Press
You may need to shift your grip on the bar a bit, to get it in proper bench press
grip (I did). Set it on your lap, then roll back quickly, popping the bar back into
position (similar to a dumbbell bench press but using a bar).
On your last rep, raise your legs up then pop the bar forward onto your upper
thighs. With your hip flexors locked down, the weight will then pop you right up
into a seated position.
Change your grip on the bar to a curl grip with the bar resting on your thighs.
4. Curl
I like to stand a short split-stance for curls. This will be a low-rep portion (2-3 reps
most likely).
5. Lying Tricep Extension
Sit down, rest the bar on your thighs then get your grip set for extensions. Lie back
quickly (like with the bench presses).
Then press the bar up to the top position.
Perform the extension from there. This will be another low-rep exercise.
Use the same bar-leverage trick as we did with bench press to sit up.
6. Front Squat
Use a "clean" grip on the bar for this exercise. Clean the bar to your shoulders
then hold it across your collarbones, under your finger tips.
You can't see it in the pictures here, unfortunately. It's a bit tougher grip than the
cross-arm grip, but with a lighter weight, it should be ok, even if your elbows tend
to dip down.
7. Romanian/Stiff-Leg Deadlift
Bring the bar back down to arms-length then perform Romanian or Stiff-Legged
Deadlifts until your grip is about to give out (it will be the limiting factor at this
point, rather than hamstring strength).
8. Seated Calf Raise
Sit on the bench with the bar across your lower thighs, just a few inches above the
knees. Your feet will be flat on the ground at the start, so it's only about half the
range of motion.
Then do a calf raise, holding the contraction at the top for a second on each rep.
We're not worrying about the stretch position here because this workout is not
about muscle development...only doing work. And in this case, we're using the
seated calf raises as a rest period for everything else.
As you're doing the calf raises, you can take one hand off the bar to get blood flow
through your forearms and clear lactate (i.e. lactic acid) out. They will be burning, I
promise you.
Keep doing calf raises until your calves either burn out from the lactate build-up or
until you feel the rest of your body is rested up enough to go again.
As I mentioned above, if you DO want to take a minute or two complete rest in

between, that's fine. I would encourage you to challenge yourself, though, and
keep it non-stop. It's quite an experience.
Aim for 2-5 total rounds through, depending on how you go.
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Cruel and Unusual - Count-Up,
High-Rep Trap Bar Deadlifts
When you perform this one, you'll very quickly find out the reason why I call it
"Cruel and Unusual"...it's BRUTAL and extremely powerful for cranking up your
metabolism.
I would use this one more for fat-loss training rather than building strength or
muscle mass. This one is all about putting in as much work as possible with as
much weight as possible in a very short period of time.
The entire workout takes about 25 minutes to get through and you will be DONE.
It's very simple...you're going to do high-rep trap bar deadlifts for 6 sets done in a
"count up" style for rest periods. This count-up style means you'll be taking longer
and longer rest periods (counting up) as you do more sets.
This is what's called a "front loading" methodology, meaning you structure it so

that you do more work up front....then you extend the rest periods as you go in
order to maintain workload on successive sets (or, in this case, actually INCREASE
it).
I used 315 pounds for this workout (which is about 65% of my current 1 RM). You
want to use a weight you can get at least 20 reps with on the first set.
I also recommend using a trap bar deadlift instead of straight bar deadlift because
the mechanics of the trap bar are much more conducive to higher-rep training than
straight bar.
In addition, I recommend using straps or hooks for this. You don't want your grip
strength to be your limiting factor here...you want your guts to keep going to be
the limiting factor.
You'll notice when I'm doing these in the video that I do a "top down" type of
movement, pausing at the top and very quickly tapping the floor and changing
direction at the bottom (touch and go style).
I find this to be the best way to do high-rep trap bar deadlifts with moderate
weight. Resetting at the bottom takes too much time and when you're going for
high reps, the clock is ticking...lactate will be creeping up on you the whole way
through and the faster you can crank reps out (with decent form, of course), the
more reps you'll get before it all catches up to you.
Here's what the rep breakdown looked like when I did it...(AMRAP means as many
reps as possible).
Set 1 - AMRAP - 22 reps

1 minute rest
2 minutes rest

3 minutes rest

4 minutes rest

5 minutes rest
Set 6 - AMRAP +1 - 18 reps (yep, do as many as you can then do one more...the
last set should push you to your limit)
Done.
That's the entire workout.
As you can see, very easy to set up...absolutely brutal in execution.
You'll get the most reps on the first set, the fewest reps on the second set (due to
very limited recovery), then the reps will steadily come up from there.
I guess for me, this kind of workout is cruel and USUAL... but I still like the name.
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Lactate Tolerance Training - Chest
"Feel the Burn"...that phrase actually IS for real if you want to lose fat.
However, it's not because Lactic Acid (which is the more common for the accurate
term "lactate", which I'll use interchangeably here) is actually burning fat directly or
even because you're burning calories from the training itself.
We want to feel that burn because of Growth Hormone...one of the most potent
fat-burning and muscle-sparing hormones your body produces. The presence of
Lactic Acid (and the resulting drop in pH in your body) is a powerful stimulator of
GH secretion.
When you're trying to lose fat (or build muscle without gaining fat), you want as
much GH floating around in your system as you can possibly get. That GH boost is
the purpose of training for Lactic Acid, and THAT is what this new training protocol
is designed to maximize.
You're going to be performing what could be called Power Start Stability Drop
Lactic Acid Training (though Lactic Acid Tolerance Training is what I prefer to call
it).
The premise is basically to generate as much Lactic Acid as you can, then KEEP it
there for a long stretch of time. In this case, 7-9+ minutes.
This requires strategy in order for your muscles to actually keep functioning with
that much Lactic Acid in them. We're really going to test how much Lactic Acid your
body can tolerate...and TRAIN it's ability to deal with it.
Side Note: be sure to do this training FASTED...don't eat anything within 2-3 hours
before the workout, minimum. GH and insulin don't get along and elevated insulin
levels will dampen the GH response we're looking for.
How To Do It
I'll use chest training as the first example here (I'll be following up with back and
legs as well).
You can do this training on one bench, with just a few sets of weights, so it could
actually be done in a crowded gym, as long as you can grab a bench and a few
dumbbells for about 10 minutes straight.
First, grab a moderately-heavy set of dumbbells that you can do flat bench press
with for at least 15 to 20 or more reps. I'm using a pair of 75 lb dumbbells here.
Lie back and crank out as many reps as you can get with those.
And when I say "crank out," I DO mean crank out. These should be fairly fast,
powerful reps with no real focus on developing tension in the muscles...just on the
goal of getting lots of reps.
The idea is to generate as much Lactic Acid as you can with the moderately-heavy
weight. This is the "power start" portion of the technique.
By the time you get towards the end of the set, you should be GRINDING the reps
out, still trying to go fast, but not really being able to. Don't go to complete failure
but get close. The goal here is to fail because of Lactic Acid build-up, not muscle
fiber failure.
Set the dumbbells down then rest 20 seconds. This allows some of the Lactic Acid
to be cleared from your muscles (not much) so that you can continue.
Pick up your lighter dumbbells. They should be about half the weight of the first
set. I'm using a pair of 35's, which are a little less than half.
Whereas the first set was about power and cranking out reps, THIS set is
completely focus on continuous tension in the pecs. DO NOT lockout and DO NOT
stop moving the weight. Focus on keeping tension in the pecs throughout the
exercise.
The movement itself should be a very even, deliberate tempo (equal time on the up
and down phases) with no pauses at the top or bottom...almost robotic and piston-
like.
As you come up, don't bring the dumbbells together at the top. Keep tension on
the pecs by stopping the movement short of that point.
As you get towards the end of this set, the muscle tension should be extremely
high and the Lactic Acid build-up should be almost unbearable, even though the
resistance itself is small.
This continuous tension "lockdown" technique prevents a good portion of the Lactic
Acid (and other waste products) from being cleared from the pecs. If you're
familiar with "Occlusion Training," this is exactly the same thing, only done on the
big muscles of the torso that can't be tied off.
Side note: Occlusion Training is where you tie a band or strap around your limbs
near the joint (arms or legs) to slow down (occlude) return blood flow from
carrying waste products out of the muscles. It's not tight enough to cut off inwards
circulation...just outwards. Trapped waste products are a potent stimulator of
anabolic hormones.
Perform reps until Lactic Acid shuts you down. Literally, I mean that. Perform reps
until you don't have enough control over your arms to keep performing the exercise
safely.
Set the weights down and rest 20 seconds then go again with the same rep style
and goal (continuous tension to trap Lactic Acid in the muscles).
Set the weights down, rest 20 seconds, then repeat one more time for a total of 3
"light" sets after the 1 "power start" set.
Now comes the Stability Drop portion of our festivities...

There is a continuum of stability in different exercises...dumbbells are the least
stable, then barbells then machines.
We started with the most unstable version of the bench press here on purpose.
Because after you burn out with the dumbbells, after 20 seconds rest, you're going
to go immediately BACK to the "power start" style of set only with BARBELL bench
press...using the exact same weight you did the first power start set with
dumbbells with.
For me, this was 150 lbs on the bar (make sure you have that pre-set and ready to
go).
You likely won't get as many reps as the first set, but you will get a decent amount
(I think I got 11), simply because that barbell version is more stable than the
dumbbell version and those stabilizing muscles (which are fatigued and swimming
in Lactic Acid right now) won't be called upon as strongly.
Crank out as many reps as you can with that weight, going for power and fast reps
(no bouncing off the chest).
When you're completely toasted, quickly reduce the weight by half (if you have a
spotter to help, even better...if not, just go as fast as you can), then go again.
The weight is extremely light to the point of being ridiculously light if you were
doing "normal" training. This is 75 lbs on the bar for me.
The weight won't be challenging but performing reps with the sheer amount of
localized Lactic Acid WILL be challenging.
Again, this is continuous tension, no lockout training, so don't crank out reps...go
for feel and tension, making sure you keep that Lactic Acid locked into the muscles.
Towards the end of the set, you will again feel like you're going to lose control of
your limbs. That's when you rerack the bar, rest 20 seconds then do another set.
Then rest 20 seconds and perform one final set.
At this point, your chest will be extremely pumped up and probably twitching to
some degree.
You will have flooded your chest with Lactic Acid for a solid 7-9 minutes or more,
which should give you a nice boost in GH...
...especially when you continue this training for back and for legs.
All you need is ONE round through this and you're done for chest.
---
If You Have Access to a Bench Press Machine
You can take this "stability drop" concept one more step further if you have a
bench press machine you can use. Machines introduce one more level of
stabilization into the mix.
After finishing your light sets of barbell bench press, perform the same method
(same weight "power start" set then drop the weight by half and perform light,
continuous-tension sets) on the machine.
If you DO have the machine, do just 2 sets of light training instead of 3 for each
level of stability.
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Lactate Tolerance Training - Back
This is the second part of the Lactate Tolerance Training workout. The first part
covered the chest. This one focuses on your back, using the exact same weights as
you just finished using for chest, making it a very efficient way to perform this
method.
Let's Clarify Some Science...

One thing I did want to clarify...when I use the term "Lactic Acid", it's a bit of a
misnomer. I use it because it's the phrase most people are familiar with, whereas
the "real" name of the substance we're interested in is Lactate.
Lactate is a by-product of "fuel" being burned for muscle contraction. It is actually

recycled and reused as fuel for the muscles (this is known as the Krebs Cycle).
However, the production of lactate results in the release of hydrogen ions, which is
actually the "acid" part of the equation. THIS is the reason for the
"burn"...acidosis...not actually Lactic Acid.
This acid is believed to interfere with the action of actin and myosin in the muscle
fibers (the "contractile" elements), which is what causes the eventual "chemical
failure" of your muscles.
If you're interested digging deeper, here's a good a study on GH and lactate

production. This one demonstrates evidence of the link between them.
Godfrey RJ, Whyte GP, Buckley J, Quinlivan R “The role of lactate in the exercise-
induced human growth hormone response: evidence from McArdle disease” Br J
Sports Med. 2009 Jul;43(7):521-5. Epub 2008 Jan 9.
Back to the Training...

You're going to be using dumbbell and barbell rows for this exercise combination.
First, grab your moderately-heavy dumbbells (75's are what I'm using) and crank
out as many "power" reps as you can with them.
Don't worry too much about feeling the back muscles contracting...just go for as
many reps as you can while keeping to relatively good form.
You'll notice when I'm doing these rows, I'm keeping a somewhat upright body
position (about 45 degree at the torso), not fully bent forward at the waist. This is
on purpose, as I find this position allows me to get the most reps in this fashion
while still maintaining enough forward lean to target the muscles of the back I
want to target.
When performing dumbbell rows like this, keep your feet close together so the
weights don't hit your legs.
Power out as many reps as you can...it's fine to have a little body movement here,
especially as you fatigue, as long as you're getting reps without bobbing up and
down completely out of control.
Once you've powered out as many as you can, set those down, rest 20 seconds,
then grab the light ones that are about half the weight (I'm using 35's).
When doing these, these reps should be more strict. Focus on squeezing the
muscles of the back and keeping continuous tension on...don't fully extend the
arms at the bottom. Visualize your arms like a bicycle pump, gradually pumping
more and more air into your back.
Repeat sets with this weight for 2 more sets (20 seconds rest in between).
You should your barbell preset and ready to go for the Stability Drop...same weight
as the dumbbells were.
Take an underhand grip on the bar and perform the "power" rows.
Again, you'll notice the more upright stance here...if I was doing overhand, wide-
grip rows (like Pendlay Rows), I would be leaning over quite a bit more to target
the muscles of the upper back. This position is better for hitting the lats.
Crank out as many reps as you can, then set the bar down. If you only have the
one bar, reduce the weight by half. If you have two bars available, you can pre-set
the lighter weight on the other bar so you don't have to change weights (I do have
two bars but wanted to demonstrate the procedure for just one bar).
Perform continuous-tension reps with the lighter weight, getting as many as you
can with tight form, squeezing the muscles of your back HARD at the top of each
reps and never going to full extension at the bottom.
When you've hit as many you can, set the weight down and rest 20 seconds.
Perform two more sets like this, with 20 seconds rest in between.
Then you're done with back!
For One More Level of Stability

If you want to add in a back machine to add a third level of Stability Drop (as I
told you about with the bench press machine), I would suggest using a T-Bar row
or another lever-based rowing machine. Anything that stabilizes the load more than
a barbell will work.
Again, if you go for this, only perform 2 sets of the "light" work for each drop.
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Lactate Tolerance Training - Legs
This picks up right where we left off with the Lactate Tolerance Training for your
back and chest. I would recommend performing all three of these in the same
workout for a complete "lactate blast," so to speak.
Start with chest, then back, then legs. That order is important because honestly,
once you finish this for legs, you will be DONE and will have a hard time walking.
The methodology is exactly the same as we did for Lactate Tolerance Training for
Chest and Lactate Tolerance Training for Back. Review those to get the full picture
on why we're doing this training and how it's done.
Essentially, the idea is to generate as much lactate as possible (a.k.a. lactic acid),
which results in a substantial Growth Hormone spike in the body. GH is beneficial
for fat burning and maintaining muscle mass while dieting.
The exact method is what I call "Power Start Stability Drop Lactic Acid Training"
because of the main goal (lactate production) and the means by which you extend
the lactate production (moving from less stable exercises to more stable exercises
as your stabilizers fatigue).
And yes, this framework can absolutely be applied to just about any other muscle
group. For shoulders (as an example), you could do dumbbell shoulder press,
barbell military press and machine shoulder press. For biceps, you could do
dumbbell curls and barbell curls (and machine curls, if you have a machine).
It's really very simple...all you need to remember is go from least stable to most
stable with each change/drop.
Let's Get to Trashing Your Legs...

Your first exercise is a dumbbell squat. The way we're going to do this one is by
holding a dumbbell vertically between your legs, not at your sides. I find this helps
keep the focus on the quads and not the lower back (which can happen with the
dumbbells at the sides...it turns into a dumbbell deadlift).
I'm using a 125 lb dumbbell for this.
Grip under the top set of plates and CRANK out the reps as fast as you can. We're
looking for a powerful movement with no real focus on the negative portion of the
rep. This is going to generate the most lactate.
As you come down to the bottom position, your elbows will bend and your
forearms will be resting somewhat on your thighs. This is totally fine as the load is
still being placed on your quads. It's necessary to keep the dumbbell from hitting
the ground, which would release the tension (which is what is most important to
avoid).
When you've done as many as you can and the burn has shut you down, rest 20
seconds and grab a weight that's about half of the first one. I'm using a 65 lb
dumbbell.
The key with this next set is to keep continuous tension on the quads by not
coming up all the way to full lockout and keeping a slower, steadier pace, focusing
on form.
Do as many reps as you can before the burn shuts you down. Rest 20 seconds
then repeat one more time.
Here's where this round for legs differs a bit...I do have a squat machine, so I'm
going to add that in as another Stability Drop. If you do a third "machine drop" like
this, only do 2 sets of the light weight instead of 3. If you're just going from
dumbbells to barbell squats, stick with 3 light sets.
Your next exercise is barbell squats. I've got 135 lbs loaded on the bar. Keep in
mind, this training is not about impressing anybody with how much weight you
have on the bar. It's about chasing the burn. And believe me, even with a relatively
light "warm up" weight like this, it will BURN.
Use a fast pace for this set, cranking out reps without worrying about the negative.
When you're finished the power set, remove half the weight (I'm dropping to 70 lbs
on the bar, which is extremely light).
Now perform continuous tension, 3/4 squats (the bottom 3/4) with that weight,
using a steady pace and no lockout.
Do as many reps as you can, the rest 20 seconds, then repeat once more.
Now we go to the last Stability Drop...machine squats.
I've got 2 plates loaded on the machine, which with it's leverage is roughly
equivalent to about 140 lbs or so. If you're going to use a machine like this, try to
test it beforehand to get an idea of what weight feels similar to the barbell squat
weight.
Using the machine is going to allow to focus on just PUSHING, without worrying
balancing any bar, dumbbell or your body.
You've accumulated a lot of lactate already, so I can promise you this will be
BRUTAL.
Get as many powerful reps as you can here then remove about half the weight (I
just took a plate off each side), rest 20 seconds then go again.
Again, for the light sets, these are steady-pace, continuous-tension, non-lockout
reps. The continuous tension prevents lactate from getting cleared from the legs.
When you've done as many reps as you can, then rest 20 seconds. Then repeat
one more time and PUSH yourself to get as many reps as you can possibly get.
This is a machine and you don't have to worry about getting stuck under a weight
so dig deep here.
This is likely what you will look like at the end of the set...if you're able to walk
normally right away, then you didn't push yourself hard enough.
--
Overall, this training method makes for a KILLER fat-loss workout.
Put all three of these together (chest, back and legs) and you've got all the big
muscles groups covered for maximum lactate production. You could follow up with
a second day focusing on just the smaller parts (shoulders, biceps, triceps, calves)
as well.
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Single-Rep 4-Exercise Time-Volume
Training
You DON'T have to accept losing strength as a consequence of losing fat...as long
as you know how to train to maintain it.
This version of my Time-Volume Training protocol is all about maintaining strength

while training for fat-loss. And it's AWESOME.
What you're going to be doing is very simple...cycle through 1 rep of 4 different

exercises with 10 seconds rest ...for 40 minutes.
The four exercises are going to be deadlifts (straight or trap bar), bench press,
stiff-legged deadlifts, and Zercher "Bench" Squats. This sequence works every
major muscle group in your body.
NOTE: you can sub in other versions of these exercises, if you like, depending on
the equipment you have available and how crowded (or empty) your gym is. This
version requires two barbells, a bench, and either a power rack or a bench press
station (either one is fine).
Weight selection is going to be key here...here's what I used, to give you an idea.
1. Trap Bar Deadlift - 315 lbs. This is actually a pretty easy weight for me for this
exercise...however, I did this for a reason, which I'll tell you in a second.
2. Barbell Bench Press - 225 lbs. I could hit about 8-10 reps with this.
3. Trap Bar Stiff-Legged Deadlift - 315 lbs (same bar...that's the reason). I could
normally get about 8-10 reps on this exercise with that weight. Because I wanted
to keep the bar usage to a minimum, I decided to just use the same weight for
both deadlift variations, even though one is stronger.
4. Zercher "Bench" Squats - 225 lbs. This is the same bar and weight as the bench
press. I recommend using a towel to pad the bar as well.
Here's what the sequence looks like:

Perform one rep of Trap Bar Deadlift.
Rest 10 seconds.
Perform one rep of Barbell Bench Press.

Rest 10 seconds.
Perform one rep of Stiff-Legged Deadlifts.

Rest 10 seconds.
Perform one rep of Zercher Bench Squats.

Sit fully on the bench at the bottom.
Rest 10 seconds.
Then just repeat the sequence...continuously...for 40 minutes.
If you ever get to the point where you'd have to really grind to get a rep, or if you
actually fail on a rep, increase your rest time in between reps to 20 seconds. If you
hit that point again, then rest goes to 30 seconds.
If your weight selection is on target, you should be able to keep to 10 seconds rest
the entire way through. It will be a challenge, but it is definitely doable.
Using singles like this allows you to work with relatively heavy weight (which
preserves strength) for high volume (which boosts the metabolism for fat loss and
burns a LOT of calories while actually training).
And fair warning...10 seconds of rest goes VERY fast. I recommend using a timer to
keep you honest. It's basically just enough time to catch your breath for a few
seconds then set up for the next exercise (as you'll see in the video).
Overall, this is a GREAT workout for staying strong while losing fat.
Non-Stop Fat-Loss
Circuit Monsters
Monsters
Anti-Rotational Lactic Acid Nightmare
I'll be right up front with you...2 days after doing this one, you're going to be afraid
to sneeze.
And the reason for that is you'll feel like you're going to twist in half if you do.
This workout hits just about every muscle group in your body with a very special
focus on the deep, anti-rotational muscles of the core...the obliques and the
transverse abdominis.
If you're not familiar with the concept of "anti-rotational" as it applies to abdominal

training, it's simple...one of the primary functions of your deep core muscles (those
two I mentioned that sit underneath the rectus abdominis "6 pack" muscles) is not
necessarily to rotate your trunk (like you would see during a twisting exercise)...it's
to PREVENT that rotation.
To really illustrate this concept, imagine holding your arms straight out in front of
you, palms pressed together. Now imagine somebody trying to push your arms to
the left or to the right while you have to contract your abs to prevent your arms
from moving to the left or to the right.
That prevention is anti-rotation.
For this workout, you're going to perform two exercises...one for the upper body
and one for the lower body...that force you to engage those deep core muscles to
prevent rotation of your torso while you're doing them.
And you're going to do them with no rest...repeatedly...until Lactic Acid literally

burns you down to the ground (this Lactic Acid burn is a potent stimulator of
Growth Hormone in your body which a key fat-burning hormone).
And yes, this workout sounds horrible...and it is...but it's awesome, too.
Exercise #1 - The Push-Pull Ab Ripper

The first exercise you're going to use is one I that affectionately refer to as the
Push-Pull Ab Ripper. This is literally one my VERY favorite exercises that I've ever
come up with in all my years of coming up with exercises.
It absolutely SHREDS the deep muscles of the core. You will feel it working those
muscles in a way that nothing else can or will.
I HIGHLY recommend practicing this exercise (and the second exercise) a little bit
before you get into the workout. You want to know how to get into position, how
to perform it, and how to get out of position before you go full power on it.
To do this, you'll need a dumbbell, a high pulley (with single handle) and a flat
bench (it doesn't have to be in a rack...that's just where my high pulley machine
is).
If you have a short length of chain to extend the pulley down to where you can
more easily reach it, that will be helpful, too. And if you don't have a cable machine
available, you could also use a rubber training band hitched up high instead.
Set the bench perpendicular to the pulley, not lengthwise. You're going to be
resting only your upper back on the bench during the exercise.
For this particular workout, we're looking to use fairly light weight as this is going
to be a high-rep targeted workout. I'm using a 50 lb dumbbell for the press part
and I've got 50 pounds on the high pulley for the pull part. You want these weights
to be even in order to balance the loading on the core. The press weight should be
something you could do a LOT of reps with in a normal dumbbell bench press
(don't worry, it'll catch up to you).
Hold the dumbbell in one hand then squat down in front of the edge of the bench.
If you don't have a chain to extend the cable down, you'll want to grab the handle
at this point, before you lie back.
Lie back on the bench and rest your upper arm on it, out to the side. Reach up and
grab the handle now, if you didn't do it before.
Now the fun begins...
From this position, do a simultaneous dumbbell press and pulldown/row with the
cable handle. The moment you start the opposing movements, you're going to feel
serious torque in your deep core muscles as they engage to prevent rotation of the
torso.
This deep torque is exactly what we're looking for.
Now, because this is a Lactic Acid training protocol, you're going to go for as many
reps as you can get until the burn shuts you down. This should be at least 15-20 or
more reps on this first part.
When you can't do anymore reps, switch up your hands. You'll be pressing with the
left hand and pulling with the right hand.
Because I can reach the high pulley from the lying position, I chose to switch the
dumbbell while resting it on my chest.
If you aren't able to reach up, then sit up, release the handle, change hands while
seated, then grab the handle and lie back down again. It'll take pretty close to the
same amount of time.
Now perform the push-pull on this side for as many reps as you can get until the
burn shuts you down. It will be fewer than the first set because of the build-up of
Lactic Acid and general fatigue in the upper body and core. Just do the best you
can.
Your core will be nicely lit up by the time you've finished the first exercise.
Now you're going to go straight into the second exercise.
Exercise #2 - Single Dumbbell Reaching Bulgarian Split Squats

This is about the most descriptive name I could give for this exercise. The name is
exactly what you're going to do.
The reaching part is what's going to transfer torque through your lower body and
core. The focus is on the muscles of the lower back that will engage to prevent
rotation, which will give you a somewhat different feel than the first exercise.
Use the same bench and the same dumbbell as you used for the Push-Pulls. Set
the dumbbell a little ahead of your left foot when in the bottom of the Bulgarian
Split Squat (back foot on bench top). This forces you to reach forward to pick it up.
When picking it up, make sure and keep an arch in your lower back, brace your
core and focus on keeping your lower to mid-back area neutral and without
rotation. There will be some rotation in your upper back as you reach forward.
Come up to almost vertical with your torso, as you bring the dumbbell to the
normal position for a Bulgarian Split Squat.
Now come up to the top position.
Come back down to the bottom position, then reach forward and set the dumbbell
back down on the ground. Set the dumbbell fully on the ground, releasing the
tension in the lower back and core.
Then repeat the process, picking it up, bringing it up and back and then standing
up. Go for as many reps as you can get until Lactic Acid shuts you down.
With this exercise, the back leg will be under tension, so when you switch legs, you
will get fewer reps on the second side leg.
Again, start the dumbbell just a bit forward, reach forward, then bring it up and
back then perform the split squat.
Perform as many reps as you can get until the burn ends it.
Now...that wasn't so bad, right?

Here comes the nightmare...
Do it again...and again...and again...and maybe again...
Go through the same non-stop cycle that you just finished 2-4 more times (3-5
total rounds, in other words). This will absolutely CRUSH your cardiovascular
system as it works every single major muscle group in your body as your body is
struggling to deal with the flush of Lactic Acid building up literally everywhere.
The deal here is that we're strategically shifting that build-up around so that you
can keep going for as long as possible...all while trashing those deep muscles of
your core the entire time.
In the demo video, I show going through 5 cycles of the exercises, alternating
limbs. I've sped it up to double time for the first round then 5X speed for the next
4.
The nightmare isn't over.

Take 3-5 minutes rest.
After this first round, you will be struggling to catch your breath for quite awhile
after...it's called "oxygen debt." Because you're working at or above your Anaerobic
Threshold (the point at which lactic acid starts to build up) the entire time, your
body has to play catch-up to get oxygen back into the muscles. That's the debt.
And that's why you need a fairly long rest period here. If you go into the next set
too soon, you'll run out of gas FAST.
For the next round, I recommend reducing the number of cycles through. I did 3 on
my second round then 1 on my third round.
If, for example, you did 3 cycles on your FIRST round, drop it to 2 on your second
round, then 1 on your third round.
And definitely take the full 3-5 minutes rest in between each one. You'll need it and
it'll make the training that much more effective by helping you to recover more (so
you can do more reps) than if you take very short rest.
I would suggest doing just three rounds of this. The last round should take
everything you've got, grinding out as many reps as you can while the burn courses
through your limbs...
...in a good way.
Non-Stop Fat-Loss
Circuit Monsters
Monsters
500 Swings
The kettlebell swing is one of THE single best exercises you can do...period. And
this is one of the SIMPLEST workouts you can do with the swing.
Just beacuse it's simple, don't think for a second that it's going to be easy. When
you drill down to just one exercise like this, it makes for a VERY challenging
workout...the same muscles get hit over and over again with no real break.
This workout is going to build serious power-endurance (i.e. the ability to keep
generating power even while fatigued). It's also incredible for cranking up your
metabolism for fat loss.
You're going to take one kettlebell (ideally) or dumbbell and do 500 swings,
structured in blocks of a set number of reps.
For the demo, I'm using a dumbbell with a KettleClamp handle attached, which
converts the dumbbell into a kettlebell analog (unfortunately, they're no longer
being made).
The dumbbell is 85 pounds and the handle is 18 pounds, which makes for the
equivalent of a 103 lb kettlebell.
This is a weight I could do at least 20+ straight reps with, to give you an idea of
how much weight to use for this workout. The weight you use will vary based on
your own experience with the swing and your strength levels (and determination,
workload tolerance and intra-set recovery capability).
I'm not going to go into a full description of how to do a kettlebell swing

here...because honestly, if you don't know how to do one, you shouldn't be doing
this workout.
Just remember, the key to the swing is in the hips...it's not an arm-swing
movement...it's a powerful hip snap. Your arms are just serving to transfer the
force from your hips through your upper body, to the weight.
It's also not a squat swing (another common mistake)...the knees should only be
slightly bent at the bottom of the swing, as you can see in the first picture.
I recommend only swinging up to about shoulder height. A full overhead swing isn't
necessary or recommended (the overhead position with the hands and arms close
in like that can be tough on the shoulder joint, especially for a very high volume
workout like this).
In terms of rep blocks, my preferred format is to do 10 swings, take 20 seconds
rest, then repeat, performing sets of 10 swings until you've finished 500 reps.
Going in blocks of 10 makes it easier to count and keep track of your reps.
I use a simple magnetic kitchen timer for my timing. I just set the timer to 40
minutes then start it counting down. At the end of each block of 10 reps, I note
what the timer says then subtract 20 seconds from it. That's when I start the next
block of reps.
There are several ways you can approach this one in terms of how much weight to
use. For example, you can use a lighter weight and go for blocks of higher reps
(like 20-50 reps per block). Or you can also go a bit heavier (5 reps) and take
longer rest periods (e.g. 30 seconds).
Keep the rest periods consistent in between blocks of reps, e.g. always stick to 20
seconds rest or (if you're using lighter weight, 10 seconds rest, heavier, 30 seconds
rest). This allows your body to form a groove with the exercise during the workout.
Either approach in terms of reps and weight works great. The goal here is not to
push yourself to failure on each block of reps but just to do a lot of work by
managing fatigue for a long period of time.
You CAN choose to do another number...100, 200, 400, 1000, whatever you
like...500 is just the number I went for. It ended up taking me about 32 minutes to
complete.
The real key with this workout is to focus on consistency of form. Your 500th rep
should look almost exactly like your first rep. It will be tougher and probably hurt a
lot more, but it should LOOK pretty much the same. This ensures you're practicing
and reinforcing quality form for the exercise.
Next time you want to try a simple yet challenging workout, grab a kettlebell and
get ready to WORK.
All-Movement Driveway Circuit
To maximize the fat-burning and metabolism-boosting effects of your training, you

need to use the biggest muscle groups you've got and do as much work as much
as possible with them.
That's where this circuit comes in...and it's a monster.
I call it the All-Movement Driveway Circuit for two reasons. First, it's "all
movement" because you're literally targeting every major movement pattern during
the course of the circuit (hip hinge, press, lunge, row, squat).
Second, I'm doing it out in my driveway because my basement flooded during some
severe storms, so I had to move my training out to the driveway until I get my
gym cleaned up and put back together.
I'll list the weights as I used as a reference, but definitely use what you think works
best for your strength levels. All you need for this is a bit of free weight (in the
form of dumbbells and/or kettlebells) and some floor space, making it a good
choice for crowded gyms.
The exercises are put together in a very specific order, based on what they work
and HOW they work.
Don't go to failure on ANY of these exercises. You can approach it, but don't hit it.
Our idea here is to do a lot of overall WORK rather than push things to the point of
exhaustion on each round.
Exercise #1 - Kettlebell (or Dumbbell) Swings

Pick a weight you can get at least 10 reps with. I'm using a 100 lb dumbbell with a
KettleClamp attached to it as a handle (120 lbs total). You can use a kettlebell or a
dumbbell for these.
Swing until you start to feel your explosiveness fading. This exercise hits the
posterior chain and is done explosively, so it goes first in the circuit.
Exercise #2 - Dumbbell Floor Presses
The press shifts the loading from the posterior chain to the pressing muscles of the
upper body (chest, shoulders, triceps).
Lie down on the floor/ground and perform dumbbell presses. I'm using a pair of 70
lb dumbbells for this.
You want to use a weight you know you can get at least 10 or more reps with.
We're not looking to go super-heavy or try to build strength here...just do a lot of
work.
Exercise #3 - Two-Step Walking Lunges
This shifts the primary loading back to the lower body (though you will get some
through the upper body while carrying the dumbbells...your grip will also get
worked).
Go for distance on this one. I chose to go to the end of my driveway and back,
which is about 40 feet total.
The Two-Step Walking Lunge is simple...instead of alternating legs with each step,
take two steps with your left, then two steps with your right, then repeat. I find
this pattern to be a bit easier on the knees. You can also go all the way in one
direction on the same leg, then switch legs on the way back.
For weight, I'm using the same 70 lb dumbbells I did the presses with.
Then come all the way back to where your other weights are.
Exercise #4 - Braced One-Arm Dumbbell Rows
This exercise shifts the loading back to the pulling muscles of the upper body.
The next exercise is a one-arm dumbbell row done without a bench. You're going
to brace for forearm of your non-working on your knee to form the base for the
row.
Go fairly heavy. I'm using a 100 lb dumbbell for this...one of the same pair as I
used for the swings.
Get as many reps as you can, then switch arms.
When performing the row, don't allow your lower back to round over. Look at the
ground and a little bit forward to keep your neck in good alignment (there's not
reason to look up and forward as this extends the neck too much).
Exercise #5 - Goblet Squats

Now we're back to primarily the lower body, however the Goblet Squats do put a
LOT of loading on the upper body as well, due to the position of the weight in front
of you.
At this point in the circuit, this exercise is BRUTAL. Supporting the dumbbell here
impairs your breathing and your core will be pretty well shot.
Get as many reps as you can using the same dumbbell you did the rows with (100
lbs, in my case).
Start by coming down on one knee and setting the dumbbell on end on your thigh.
This is the easiest way to get heavy dumbbells in position for the Goblet Squat. Get
your palms underneath the head of the dumbbell then stand up.
Then squat down.

Likely it won't be your legs that force you to end the set...it'll be core strength and
how much you're gasping for air. Get as many reps as you can.
Workout Structure
That's ONE round.
I recommend doing this using a "front loading" rest structure to better manage
fatigue and perform more overall work. Here's what that looks like:
After the first round, take 1 minute rest.

After the second round, take 2 minutes rest.
After the third round, take 3 minutes rest.
After the fourth round, take 4 minutes rest.
After the fifth round, take 5 minutes.
Then do your last round and you're done.
This gives you a total of six rounds...and believe me, that is PLENTY.
The reason I recommend this rest structure is that you'll be doing more work with
less rest at the front of the workout. As fatigue kicks in, you're taking more rest in
order to keep stretching out the workload. Your reps will drop a LOT on the later
sets, especially if you're on a low-calorie diet at the time.
If you try to keep to a low rest period (like 1 or 2 minutes), you will gas out VERY
quickly. This allows you to keep going.
It's brutal.
The Finisher
To finish it off, do a long distance loaded carry, which rounds it all out to complete
the movement pattern set. This also is ideal for fat-burning.
This low-intensity aerobic work acts to burn off the free fatty acids that are
currently circulating in your bloodstream (which were released from the fat cells by
your high-intensity work). This low-intensity training prevents what's called "re-
esterification" of the fat, which basically means, you burn it so it doesn't get put
back into your fat cells.
I did a suitcase dumbbell carry with 50 lbs for 500 meters (you can choose to go
more, if you like, but go for a continuous distance that takes you at least 5 minutes
or more).
Go non-stop, switching hands as needed when your grip on one side starts to fade.
When doing this carry, try and keep the dumbbell off your hip. Keep your shoulders
level so that your core is forced to stabilize the load and the dumbbell is not just
leveraged on your leg.
Once you're done with THAT, then you're truly done.
Non-Stop Fat-Loss
Circuit Monsters
Monsters
Bicep Crusher Circuit
Everybody wants bigger biceps...this we know.
However, in terms of strength, your biceps can very easily become a weak link in
many bigger exercises if you don't work on them directly.
This five-exercise circuit is going to cover BOTH of those things (bigger biceps and
better bicep strength).
And, this might surprise you, but there is NOT ONE CURL EXERCISE in the whole
thing.
As well, because it's a Metabolic Monster circuit, it's going to also work every
OTHER major muscle group in your body at the same time, giving you excellent fat-
loss and conditioning training as well.
How To Do It:
The first exercise is a bicep-focused chin-up. If you're not strong enough to do
chins, use a pulldown with your torso vertical instead (with an underhand grip). Aim
for at least 6-8 reps.
To do chins for biceps, you want to keep your body vertical and pull yourself up as
close to your face as possible. Focus on a hard contraction of the biceps at the top.
Your second exercise is the "transition" exercise that you're going to do between all
the other exercises. This is the Supinated Dumbbell Farmers Walk.
Select a pair of dumbbells a bit heavier than what you could curl (you're not curling
them, only holding them).
You're going to hold them at your sides with your palms facing forward. Then you'll
do a Farmers Walk carry for about 40 feet or so (distance will vary depending on
your gym...I went up and down my basement twice each time).
As I mentioned, you'll be doing this carry BETWEEN EVERY EXERCISE of the circuit.
Your next exercise is the Barbell Curl Squat.

Again, for this exercise, use a weight that is heavier than what you'd normally use
for curls. I've got 135 lbs on the bar. Take a shoulder-width grip on the bar.
You're going to cheat curl the weight up to the top position then do a Curl Squat.
Remember, this is NOT a strict curl for biceps...the goal here is to just get the
weight to the top position, not to get tension on the biceps on the way up. Once
you have it at the top, hold it there then squat.
This exercise puts a constant peak contraction on the biceps for the duration of the
exercise (especially after the first 2 exercises you've done), decent loading on the
legs, and MASSIVE loading on the core.
Here's a front view of the exercise.
Aim for 3-5 reps on this exercise.
Set the bar down. Then do another Supinated Farmers Walk carry. Then go to your
next exercise...
Dumbbell Floor Flyes

Use a moderate weight for this exercise (I'm using 50 lb dumbbells)...something
you could normally get 10-12 reps with.
Though this exercise doesn't SEEM like it should work the biceps, it does
(isometrically)...and there is an additional tweak we're going to add in to increase
that a bit more.
At the bottom of the flye, rest your upper arms on the floor. Then "uncurl" (i.e.
extend/straighten your elbows) a little bit, lowering the dumbbells down a few
inches. "Recurl" the dumbbells a little then come up on the flye. This small
movement is much easier to see in the video.
You can also do the flyes on a bench, if you like, though obviously you won't be
resting your upper arms on anything. It won't greatly change the overall effect of
the entire circuit.
Perform 6-8 reps of this (or so) then do another Supinated Farmers Walk.
Your next exercise is the Supinated Stiff-Legged Deadlift.

As with the Farmers Walk, take a supinated grip on the bar. You can use the same
bar you set up for Curl Squats.
Then perform a Stiff-Legged Deadlift.

Here's a front view.
Aim for 5-7 reps of this exercise.
Then finish with one final Supinated Farmers Walk. On this final walk, go until your
grip gives out (which probably won't take long at this point).
Take 3 minutes rest then you can go again.
I recommend performing 3-5 total rounds of this circuit for a complete total-body,
bicep-blasting workout....all without a single curl.
Countdown Time-Volume Training Squats
This training method is seriously one of the BEST I've ever come up with...and I
don't say that lightly. It's effective for gaining strength, building muscle AND
burning fat...all in ONE workout.
This is a new version of my Time-Volume Training protocol.
Time-Volume Training is all about doing as much work as possible in a certain set
timeframe....then INCREASING that workload in the next workout. All increases in
weight are EARNED with actual performance in the gym...no guesswork.
As I mentioned, this is a new version of my TVT formula and it's definitely worth
trying if you're looking for some serious high-workload, high-volume training on a
single exercise...in this case Barbell Squats.
This method builds strength because you're working in very low rep ranges. It
builds muscle because of the high /training volume. And it burns fat because of the
massive workload on a big exercise.
How To Do It:
Pick ONE exercise, preferably a big, compound exercise for best results. In this
case, we're doing Barbell Squats.
I've got 245 lbs on the bar for this workout (the previous workout a week before, I
used 225 lbs). This should be a weight you could get 12-15 reps with in a straight
set. You're going to use that same weight for the whole workout and you're going
to be doing it for 40 minutes straight.
Start your timer, then do a set of 3 reps. Rest 10 seconds. Do another set of 3
reps. Rest 10 seconds.
Repeat this pattern (continuously) until you would have to really grind out 3
reps...then just stop at 2 reps. Take 10 seconds rest. Then do sets of TWO reps,
on 10 seconds rest.
When you would have to grind two reps, stop at one rep. Take 10 seconds rest.
Then do sets of ONE rep, on 10 seconds rest.
When you have to grind out the one rep, we're going to increase rest to
20 seconds and go back to 3 rep sets and repeat.
The cycle will continue with 3 reps sets, then 2 reps, then 1 rep sets.
Again, when you have to grind that one rep, increase to 30 seconds rest and go
back to 3 rep sets...then 2 reps...then 1 rep again.
This method uses the concept of "front loading" to do more work up front, while
you're stronger, gradually decreasing workload as you fatigue (the decrease in reps
down to one).
Then you "re-ramp" it (similar to wave loading) going back up to 3 reps with more
rest.
Make sure you're using good form on each set. This is very high volume training,
which means your nervous system is getting very strongly imprinted with the
movement pattern, so you want to make sure that imprint is good. The weight is
moderate, so that should be very doable.
And I'll be straight up with you...by the time I was finishing up the last set of
singles on 30 seconds rest, it felt like I could feel the individual muscle fibers in my
quads firing.
This method WORKS.
Non-Stop Fat-Loss
Circuit Monsters
Monsters
High/Low Lactic Acid Training With
Partial/Full Range Squats
This technique is all about keeping your muscle mass and strength while losing
fat...and doing it with both extremely heavy and extremely light weights.
We're going to be using a method called "Lactic Acid Training," which is a nice way
of saying we're going to burn your legs to cinders.
(Now, just FYI, the "proper" name for Lactic Acid is Lactate...but since everybody
knows it by Lactic Acid, that's the name I'm going to use when talking about it.)
In terms of fat-loss, when your muscles produce large amounts of Lactic Acid, your
body responds by secreting Growth Hormone in response. GH is very effective for
targeting stubborn bodyfat while also preserving muscle mass while on a low-
calorie, fat-loss diet.
First, you'll start with relatively high-rep partials for barbell squats. These will be
done in approximately the top 1/4 of the range of motion, which allows you to use
a LOT of weight.
Now normally, I recommend partial training for developing connective tissue

strength and high-threshold nervous system activation, to get the body used to
moving heavier loads. In this case, we're going to be focused just on the high
amount of resistance that partial training allows you to use.
A lot of people hate on partial training...primarily because they don't understand

what it's good for. They see videos of people doing it completely wrong and with
dangerous form and assume it's bad. However, when done PROPERLY, partial
training is extremely useful, extremely valuable and very safe.
I HIGHLY recommend you be at least somewhat familiar with partial-range training

before using this particular method.
For the first part of the set, we're going to be aiming for 20+ reps. To give you an
idea of weight, I've got 6 plates on the bar (585 lbs total). I've also been doing
partial training for more than 28 years, so keep that in mind when selecting your
loads. I would recommend using something about 120% or so of your 1 RM, if
you've not done much partial training.
Start your first rep squatting off the rails. I don't recommend walking out with
supra-maximal loads like this. That's one of the things many people do wrong with
partials. THAT is a good way to get injured. Always use a rack and start off the
rails so you maintain a strong, consistent base of support for the load.
Power up to the top.
Come back down under control and either lightly touch the rails or stay just above
the rails. Don't fully "unload" the bar onto the rails. We're looking for a continuous
sequence of reps.
Do these reps under control, without bouncing.
Do as many reps as you can until Lactic Acid shuts you down (or your legs give out
just in general).
Now...you'll notice in the pics above that I have a couple of light dumbbells set
inside the rack. These are 30 lbs each.
Which brings us to the exercise you do IMMEDIATELY after the partial

squats....One-Arm Gripping Dumbbell Squats. The bar is already set to the perfect
height to do these so there should be no lag time in between.
To do these, hold onto the bar with one hand and hold a single dumbbell in the
other. Then just stand up.
This exercise allows you to unload the spine and focus just on the quads for VERY
high reps...I recommend at least 30-40 or more reps here. We're looking for very
light weight and lots of reps.
I recommend switching sides every 5 reps or so (which is why I have two

dumbbells). Do 5 reps with the dumbbell in your left hand, leave it on the ground
on rep #6, then change hands at the top, squat down and grab the other dumbbell
with your right hand.
Keep going like this for as many reps as you possibly can do. Lactic Acid will be
burning your legs like crazy at the end of this combination.
Your grip on the bar allows you to use your upper body to push your legs even
further by assisting as needed.
Perform 3-5 total of this heavy-light superset. I ended up doing 4 sets...5 wasn't
going to happen. Take 3 minutes rest in between sets.
I'll tell you right up front...this technique will burn your legs right down the bone.
You'll get a very deep burning in the legs and likely you'll get substantial soreness
over the next few days.
It's a fantastic method for maintaining muscles mass while losing fat. It uses the
largest muscles of the body to produce a TON of Lactic Acid, which kicks out a
substantial GH response to help with fat-loss and maintenance of muscle mass.
Non-Stop Fat-Loss
Circuit Monsters
Monsters
Prunges... A True TOTAL-Body
Metabolic Resistance Exercise
This one is horrible...truly horrible...but in the best way it's possible to be horrible.
When you're doing a fat-loss workout, you want to burn as MANY calories as
possible as FAST as possible. To do that, you need to work your big muscle groups
like your quads, hamstrings, glutes, back and chest.
So...what if you could work ALL of those muscles in ONE exercise.
That's what a Prunge is...and it is horrible.
And yes, the name isn't great but the exercise is awesome...and all you need is a
pair of dumbbells.
It's a combination of a push-up, a dumbbell row, a lunge and a deadlift...all

wrapped into ONE two-part exercise.
It's a beast and it will really show you what you're made of.
I highly recommend practicing with a light weight before you go full speed ahead
on the movement with a heavier load. It's not a high-skill exercise but it does
require a bit of coordination to perform. Once you get the hang of it, it's easy,
though.
First, set a pair of dumbbells on the floor in front of you. I like to set them at a bit
of an diagonal rather than straight. I'm using a pair of 85 lb dumbbells in the
demo.
Come down into the bottom of the push-up. This exercise works the chest, tricep
and shoulders.
As you push back up, bring your left leg up and forward and step it far forward like
a lunge. This works the abs nicely.
You should step right up by the dumbbell handles...you'll need the base of support
to be way up there to do the next part of the exercise.
Perform a one-arm dumbbell row while at the same time bringing your torso to an
upright position. This should be a POWERFUL movement.
When I did this one, I did the row with the same-side hand as the leg I stepped
forward with. It's also possible to do this one with the opposite side hand instead,
if you prefer.
Balance can be an issue during this part of the exercise, which is why I definitely
encourage you to start with light weight to get an idea of how it flows.
This part of the exercise works the deep core muscles strongly.
Bring the dumbbell up and back and hold for a second.
This combination movement hits the entire posterior chain (upper back, lower back,
glutes, hamstrings and calves) in one powerful movement. It also brings in the rear
delts and traps to bring the dumbbell up and back and hold it at the top, as well as
the biceps and brachialis. The straightening of the leg brings in the quads and
adductors.
So yes, as you can see, I'm truly NOT kidding when I say this is a TOTAL-body
exercise. There's really nothing that doesn't get worked to some extent here...even
the forearms by gripping the dumbbells.
Next, return the dumbbell to the start position in front of you.

Bring your left leg back and into the start of the push-up position again.
Then you're going to do the same pattern with the other leg and arm. Start in the
top of the push-up.
Come down to the bottom.

As you push back up, bring your right leg forward into a big forward lunge.
Row the dumbbell to the top as you stand upright in the top of the split squat
position.
Bring it back down.
Bring your leg back.

Then you're back to the start of the push-up again to repeat the cycle with the left
leg.
I'll tell you right now, this one is BRUTAL. If you enjoy hard training, you're going
to like this one.
And if you like time-efficient, hard training, you're going to LOVE it.
Definitely watch the video to get the best idea of how it flows.
How To Use Prunges In a Workout

If you're short on time, you could do an entire workout in a matter of a few
minutes using only this exercise.
I did 5 sets with 1 minute rest in between and I was sweating buckets. Perform as
many reps as you can get until either your form starts to break down or you run
out of gas....I ran out of gas on every set.
Depending on how heavy your dumbbells are, you may want to do more sets of
these or fewer. I recommend using a weight you can get at least 5-7 reps on each
side with for the full metabolic effect of the exercise.
If you go too heavy, you won't be able to get enough reps to really get your
metabolism cranking. I tried a pair of 105 lb dumbbells and I could do a couple of
reps, but I couldn't get enough reps to really push the metabolic effect.
My next modification will be to address the biggest weakness of this exercise,

which is when you're strong at push-ups, using just your bodyweight for resistance
isn't much of a challenge to the chest and triceps. To fix that, I'm going to wear a
backpack and throw some weight into it.
If you're NOT strong at push-ups, you could address that by doing kneeling push-
ups. That would allow you to still perform the row/deadlift with whatever dumbbell
weight you can manage and still get the full effect of the exercise.
Definitely give this one a try...it's a fantastic metabolic resistance training exercise.
And, even as tough as it is, you won't even have enough energy left to swear at
me by the time you're done.
Non-Stop Fat-Loss
Circuit Monsters
Monsters
Top-Down Lactic Acid Barbell Complex
In this circuit, you're going to be hitting every major muscle group in your body,
working from the top down, generating as much Lactic Acid as you possibly can all
the way through.
Lactic Acid (i.e. lactate) is a critical factor in fat-loss, especially for losing stubborn
fat. It's a key stimulator of Growth Hormone production, which is itself one of THE
most important hormones you've got for accessing that stubborn fat.
For this circuit, all you need is a single barbell. This circuit can also be described as
a "complex" because you won't be taking your hands off the bar for the entire
circuit (which is murder on the grip, too). I'm using 95 lbs on the bar.
Your first exercise is the Barbell Hang Clean and Press, and it'll determine how
much weight you're going to use for the entire circuit. You want to select a weight
you can get at least 12 to 15 reps with for that exercise. Every other exercise you
do after that is going to be a stronger exercise that you should have no problem
using that same weight for.
The next exercises will be the Barbell Row, the On-Barbell Push-Up, Stiff-Legged
Deadlift, Bar-In-Front Lunges then Standing Calf Raises. Each exercise should be
taken to the point where Lactate build-up shuts you down.
Perform as many reps as you can with this exercise (stay short of failure, but really
go for the burn). Then go immediately into barbell rows.
Once you've hit as many as you can with that, set the bar on the ground and do
push-ups on top of the bar. As you can see, not only are we working our way down
the body, we're working antagonistic muscle groups as we go, too.
When you've repped out on push-ups, stand up and begin doing Stiff-Legged
Deadlifts.
When you can't do any more of these, go directly into Bar-in-Front Lunges.
You may not have seen this one before, but it's easy to do. Just keep the bar in
front of you during the lunge. At the bottom, it will rest on your thigh (giving your
grip a brief rest). This actually matches the strength curve of the exercise very
effectively (easier at the bottom, harder as you come up to the top where the
leverage is better).
Stand up then step forward with the other leg.
Then finally, finish with a set of Standing Calf Raises (bar in front again). These will
only have about half the range of motion, since you're doing them standing on the
floor. These aren't going to develop monster calves...they're here to squeeze just a
little bit more out of you before you finish.
And honestly, by the time you get to this point, your grip will be about shot and
you will be almost ready to collapse.
Set the bar down. You're done.
Take 3 minutes rest, then go again, doing a total of 3-5 rounds of this circuit.
One of the biggest advantages of this circuit is how quick and easy it is to set up.
It only requires one barbell to work every major muscle group in your
body...perfect when you're crunched for time or training in a crowded gym.
Up-and-Down-the-Rack Squats
This squat workout is going to DEMOLISH every single muscle fiber in your thighs...
Ok, I'm kind of sugarcoating it.
It's actually worse than that.
It's going to also test your mental fortitude and willingness to endure discomfort
for long periods of time as well.
This entire workout consists of nothing but barbell squats, done in an "up-and-
down-the-rack" pattern.
And I promise you are going to be swearing at me the whole time you're doing it (if
you're crazy enough to try it) and wanting to murder me for the next 3-4 days
after that. I think every single muscle fiber in my quads was deeply sore for at least
4 days.
Just FYI, this is an ADVANCED workout...you will need to have good, solid, stable
squatting form to perform this one correctly. You will also need to be a little bit of
a glutton for punishment.
Now, just to be clear, the goal here is NOT punishment or soreness...it's working
every single muscle fiber type (slow twitch, fast twitch type A and fast twitch type
B) in one extended set to cause massive muscle damage, which then leads to
muscle growth in muscle fibers that might be dormant or that might only rarely get
hit with normal training patterns.
This method will demand EVERY single muscle fiber contributes by the time you're
done.
---
Step 1
Start with a very light weight for high reps. This should be something you can get
at least 20-30 reps with, so definitely not heavy...that'll come later.
To give you an idea of weight, I started with 135 pounds and my max squat is
probably about 350 pounds right now (so using around 40% of your 1 RM is a
good rule of thumb).
Get as many reps as you can, however, don't push to absolute failure here. Push
yourself hard, but not to the maximum... yet. The "up" phase of this workout can
almost be considered an extended warm-up...albeit one that is kind of brutal.
Step 2
When you've done that set, immediately add 10 pounds to the bar.
The only rest you get is the time it takes to add weight to the bar.
(Side note: you could potentially also add 5 lbs to the bar each time, with 2 1/2
pounds plates, if your squat is in a lower range that would result in only a few adds
and drops. To give you an idea, I went from 135 lbs up to 265 lbs done in 14 adds
then 14 drops for 28 total sets. If you went from a 45 lb bar to a 95 lb bar, that
would only be 6 adds and drops. By 5's, that would be 12 adds and drops, which
would give you more overall volume and would be more effective.)
Then go again for as many reps as you can get. Again, push fairly hard but not to
the max.
Step 3
Repeat.
Literally.
You're going to just keep doing this...doing a set, adding 10 pounds, etc. until you
get to the point where you can only get ONE rep and you feel that's your limit (I
ended up having a couple of one-rep sets towards that top-end).
I ended up at 265 lbs for my final "up" set.

Step 4
Come back down.
Repeat the process, stripping 10 pounds off the bar after each set. THIS is where
you want to really dig in and push yourself. Your legs are going to be shaking and
it is going to be miserably hard.
Grind out as many reps as you can, while keeping GOOD FORM and consistent
depth.
Step 5
Come all the way back down to your starting weight. This last set is where you
really want to push to the limit. It's a very light weight but fatigue will be catching
up to you big time by this point.
It will seem like you can actually FEEL every single muscle fiber firing in your quads
as you grind through this set.
Step 6
Get acquainted with the floor...
When you're done with this squat workout, you will be DONE. That's the whole
workout and it's not necessary to do anything else. It will take you about 20-25
minutes or so to get through it.
Done properly, this will take everything you've got.

Up-And-Down-The-Rack Anderson
Squats
If you love to squat, you're going to REALLY love this workout.
This workout takes the "up-and-down-the-rack" method that we've used for both
regular squats and trap bar deadlifts and applies it to Anderson Squats (a.k.a.
bottom-start squats or pin squats).
If you've never done these before, it's essentially a squat done off the safety rails,
so that you're starting at the bottom of every rep, without any elastic tension to
help you out of the hole.
It's a fantastic exercise for building power in the legs out of the hole and
developing the quadricep muscles. You likely will also find that it targets the spinal
erectors very strongly due to the position that you have to start in and the bar
balance on the way up.
This workout is going to push your legs to the limit...and using this bottom-start
method takes away the fear of getting stuck at the bottom, allowing you to push
even HARDER than with regular squats (i.e. get more reps and likely work up to a
higher top-end weight).
I've got 135 lbs on the bar to start.
You'll need to figure out where to set the rails so that you can get yourself under
the bar and into position. Once you get the setup right, you're good to go.
Perform as many reps as you can with the light weight. Don't push to absolute
failure...but get the lactic acid cranking for sure.
At the bottom of every rep, set the bar on the rails and release the loading on your
thighs.
Once you've gotten your reps, get out from under the bar, add 5 lbs to each side
(10 lbs total) then go again. The ONLY rest you get is the time it takes you to
change weight. That's it. No slacking.
As in the other versions, keep adding 10 pounds and doing more sets until you get
to a weight where it's a "current level of fatigue 1 rep max". You'll likely have
several sets leading up to this where you only do one rep. But there will be a
heavier set where you know that's your limit.
For me, it was 305 lbs, which was 40 lbs higher in weight than what I was able to
do with regular squats.
THAT is when you stop and turn around and come back down using the same 10
pound changes in weight.
Come all the way back to your starting weight (for me, 135 lbs), then perform reps
until you can't perform any more reps at all...i.e. failure. It will almost seem as
though you can feel every muscle fiber in your quads pinging off during the last few
reps.
Then say hello to the floor...
Because I was able to progress to a higher weight, this workout lasted about 6
minutes longer (32 minutes) than the regular squat one.
BOTH versions are valuable and challenging and you can't wrong with either one.
Your quads will be sore for DAYS after doing this one and it will crank your
metabolism up like crazy. Even though it's a relatively short workout, you get very
little rest and the intensity and volume levels are BOTH high.
Up-And-Down-The-Rack Trap Bar
Deadlifts
This one is murderous....I'll tell you that right up front. It's going to fry your spinal
erectors and build incredible strength-endurance, while also cranking your
metabolism through the roof.
This is the exact same "up-and-down-the-rack" concept that we have also applied
to barbell squats, which you can read about here.
I would recommend using Trap Bar Deadlifts instead of straight-bar deadlifts for
this one. The straight bar is more technique-oriented whereas the trap bar is a
movement you can blast out reps with.
Essentially, you're going to start with a light weight (about 40-45% of your 1 rep
max), then do as many reps with it as you can...probably about 30+ is what we're
looking at.
I HIGHLY recommend using some form of grip assistance (straps or hooks) so that
your grip isn't the limiting factor on the workout.
If you decide to try this workout, have your plates nearby and ready to go (e.g.
5's, 10's, 25's and 45's). This way, you don't have to run to a plate tree to get
them and you definitely will be using them.
I've got 225 lbs on the bar for the first set, which was about 45% of my 1 RM.
Crank out the reps fast, using a "top-down" style of movement, lightly touching the
bar to the ground at the bottom on each rep then coming back up rather than fully
resetting at the bottom. You can do this easily enough with lighter weight. As you
move up in weight, you'll naturally switch to a normal "bottom-up" style of rep.
When you've done as many reps as you can, add 10 pounds to the bar (5 lbs on
each side).
The reps will be a lot less on the second part, but that's to be expected.
Now repeat this process....again...and again...and again...
You're going to keep repeating this until you get to a point where you're essentially
doing a 1 rep max lift. It won't be your true 1 RM, but it will your "fatigue
adjusted" 1 RM.
I worked up to 405 lbs on the bar and it was a grind.

That's UP the rack...now you're going to go back DOWN the rack.
Take off 10 pounds after each mini-set and repeat the process in the other
direction.
Come all the way back down to your original start weight (225 in my case).
Now...if you TRULY want to push your limits (as if you hadn't already)...do one
more big drop after your original start weight. I reduced it to 135 pounds on the
bar to see how many reps I could do and what would happen.
This is what happened...
It was actually a GREAT way to burnout on the final bit of the workout and
something I would suggest doing. What I found is that, due to the massive fatigue
already built up, I didn't get many reps with 225 lbs. Dropping one more big drop
allowed me to really push further.
The entire workout took me about 25 minutes to complete...it may be different for
you, depending on your strength and endurance levels.
If your starting weight is lower and you have 2 1/2 lb plates, you might wish to
increase by 5 lbs instead of 10 lbs.
Overall, though, this is a KILLER metabolic conditioning workout that will challenge
your lower back strength, your core strength and your will to live.
Non-Stop Fat-Loss
Circuit Monsters
Monsters
Up-And-Down-The-Rack Bench &
Rows
This method will CRUSH your chest and your back...not literally (in a bad way) but
figuratively (in a good way).
We'll be utilizing the same "up-and-down-the-rack" method that we've done for
regular Squats, Anderson Squats and Trap Bar Deadlifts.
This time, we'll be using the barbell bench press and the barbell bent-over row.
Because these two exercises use relatively lighter weight and less muscle mass,
they're not as soul-destroying as squats and deadlifts when using this technique.
You can do the bench press first (which took about 20 minutes) then take 5
minutes rest then use the same weights to do the barbell bent-over row. Ideally,
you should have pretty even strength between the two exercises so using the same
weights is ideal.
I wouldn't recommend dumbbells for this...they will take up too much space to set
out and take up too much time to switch around...and you will annoy EVERYBODY
in the gym, if you're not the only one there.
Up-And-Down-The-Rack Bench Press
You're going to start with a very light weight of around 40% of your 1 rep max.
You'll do a set of 30-40+ reps.
I'm using 95 lbs on the bar. Do these reps at a fast pace...not bouncing off the
chest, but at a speed that maximizes the number of reps you get.
Get as many reps as you can, but don't push to absolute failure...that will happen
later.
Add 5 lbs to either side of the bar (10 pounds total). If you have 2 1/2 lb plates
and your strength levels are lower, you may wish to go up by 5 lb increments
instead of 10.
Keep progressing in this fashion...increasing by 10 lbs, repping out, etc. until you
get to the point where you can only get one very challenging rep. There will likely
be a few sets preceding that where you only get one rep. You'll know when you hit
your highest weight as it'll be a grind.
I went up to 215 lbs.

At this point, start pulling off 10 lbs after each set, coming all the way back down
to your original start weight.
On the way down, THIS is when you should really be pushing hard.
When you get to your start weight, squeeze out as many reps as you possibly can.
That's it!
When you're done, that's all you need to do for chest.
Overall, this is a great way to overload your chest and the bench press movement
pattern with lots of volume and intensity. I like to use this one as metabolic
conditioning as well, due to the constant workload with very little rest.
And yes...you WILL be sore.
Up-And-Down-The-Rack Barbell Rows
Right after (or before) performing the bench press version, you'll do THIS version,
which targets the direct antagonist movement pattern to the bench press.
This helps balance out the workload on your body.
Now, just so you know up front, you will need to have a STRONG lower back to
perform this one in the standing bent-over position. Your lower back will be the
limiting factor with this method...not the lats, not the upper back, not even your
grip strength. If you have any lower back issues, you may want to skip the one or
use a chest-supported row instead.
I'm demonstrating this one with a close, underhand grip to target the lats more
strongly. You can also use a wider, overhand grip instead to target the upper back
more.
The weights aren't as heavy as the squats or deadlifts, making the combo not quite
as taxing on your recovery and your nervous system.
As well, by doing them in the same workout, you can use the exact same
equipment (bar and weights). In this case, I'm starting with 95 lbs on the bar.
When doing underhand rows, your body will be a bit more upright than with
overhand, wide-grip rows because of your knees being in the way during the
bottom half of the movement.
Crank out as many reps as you can...we're looking for 30+ on the first set.
Then add 10 pounds to the bar ...5 on either side. If you're using lighter weights
and have 2 1/2 lb plates use those and go up by 5 lbs total instead. We want to
make sure we're getting at least 10 or so increases on the way up to your heaviest
weight so that you're getting plenty of volume.
Keep adding 10 pounds and repeating sets until you get to your current "fatigued"
one rep max. For me, this was 215 lbs on the bar.
Then come back down...pulling off 10 lbs and going again.

Repeat all the way down to your start weight.
Now, as I mentioned above, your lower back will be on FIRE as you perform this
technique. Even using your lightest weight, you'll likely not be able to get a whole
lot of reps because your lower back won't let you. Just get as many as you can.
It's not harmful to the lower back as long as you keep good body position...but it's
definitely also not comfortable.
Once you've done as many as you can, set the bar down and you're done.
This method will result in some nice, deep soreness in your mid-and-upper back
and is also a fantastic metabolic conditioning tool because of the constant workload
with very little rest.
Put together with the bench press version, you get a total-body metcon workout.
Empty Bar Circuit
In this workout, instead of taking rest in between sets, you're going to do a short
interval of moderate-intensity cardio training.
It sounds easy...but in practice, it's EXTREMELY challenging. You literally get NO

rest for an entire 25-30 minute workout. You're moving and working the whole
time, constantly switching between the various energy systems of the body without
recovery.
In terms of fat loss, I've found it to be one of THE single best ways to increase
metabolic rate and burn calories long after the training is done. You get all the
benefits of a resistance workout and all the benefits of an interval training workout,
all wrapped up into a time-efficient, hyper-effective package.
Use this training style and you WILL burn fat. That's a promise.
Here's the overall outline of the workout...remember, do 40 seconds of cardio IN

BETWEEN EVERY SET.
Explosive - 3 sets
Press - 3 sets
Pull - 3 sets
Squat- 3 sets
Posterior Chain - 2 sets
---
How to Do Empty Bar Fat-Loss Circuit Training

For this workout, I purposefully limited myself to just using an empty 45 lb Olympic
bar, just to see what I could come up with.
And the results were impressive!
Right now, I'll give you a rundown of all 5 exercises I used during the workout,
covering explosive training, push, pull, squat and posterior chain.
In between every single set, I did 40 seconds of stepping on a small Step platform
(with 4 risers)...an excellent "low-equipment" cardio method. You can also very
easily do stepping on the bottom two steps of a staircase (just step up two steps,
then back down two steps).
(Note: alternate which leg you step up with on every interval, so you keep the
workload balanced between legs).
The weight training portions of the workout should NOT be done to failure...stay a
few reps short of the point. We're not looking for high-intenisty strength training
here...we're looking for overall activity and movement to get the metabolism
roaring.
You'll also notice in the demos that I'm training barefoot. This is not a requirement
for the workout...it's just the way I like to train most of the time. And since I train
in my basement and not in a commercial gym that requires shoes, it works for me.
Exercise #1 - One-Arm Barbell Hang Clean and Press - 3 sets with

40 seconds cardio in between each set
The regular Hang Clean and Press is an excellent explosive exercise for the
shoulders, upper back and posterior chain muscles (the strong hip extensors that
fire on the hip snap of the Hang Clean).
You should already be comfortable with the two-arm version of the exercise before
trying this one.
Grip the bar in the center and stand with it in front of you.
Bring your hips back and lean forward, keeping an arch in your lower back. Your
knees should just be slightly bent...you're NOT using a "squat" movement to launch
the bar. This is a big technique point that a lot of people miss.
The vast majority of the power should come from the hips thrusting forward (like a
kettlebell swing movement).
Now SNAP the hips forward, pulling the bar up at the same time. The power from
the hips will run through your arm and transfer the momentum to the bar.
As the bar is coming up, your non-working side arm should come up as well.
At the top, flip your wrist back and "catch" the bar on your shoulders. This is why
the non-working arm is up...without it, you won't have a complete shelf to set the
bar on.
Now press up overhead.
Get all your reps with one arm, then switch to the other. In terms of how many to
shoot for, it'll depend on your strength levels. You may be strong and be able to
get a lot, but don't go higher than about 8 reps, even if you can.
Exercise #2 - One-Arm Barbell Floor Press In Single-Leg Bridge

Position - 3 sets with 40 seconds cardio in between each set
It's a long name for what is actually a pretty simple exercise, once you see it in
action.
It's a GREAT exercise for developing pressing strength (and core strength) while in
an awkward position on the floor, which is perfect for martial arts and MMA. And
yes, you can add more weight to this one for a greater challenge, if you want to
use it in other workouts (add weight slowly...it's tougher than it looks).
First, get yourself under the bar and lie down on the floor.
Get your left hand set in the center of the bar. You'll be able to test the balance
pretty easily right away so make sure it's dead center.
Now get into the top of the "bridge" position (or the top of a hip thrust, in other
words) on your left leg. Your right leg should be held out straight and in line with
your left leg to keep the core and hips even.
It's CRITICAL that you have the same foot down as the side you're pressing
with...this is the only way the balance will work. If you try the other leg, you'll just
tip over.
Hold this position, then press up.

Pressing the bar while in this bridge will put excellent cross-tension through the
core, helping develop power and strength in this position.
Perform 8 to 10 reps with your left arm going for a hard contraction. Because the
bar is so long and tough to balance, it's going to force a lot of muscle activation in
the pecs and in the forearms (to control the bar).
When you've completed the reps, switch hands on the bar then do the same on the
other hand.
When you're done, just set the bar on your midsection, lift one end up then swing
your legs around and out from under.
Exercise #3 - One-Arm Switching-Position Barbell Rows - 3 sets

with 40 seconds cardio in between each set
For the "pull" exercise, you're going to do a one-arm barbell row. Grip in the center
of the bar with an overhand grip.
Then perform a simple barbell row for 2 reps.

When you've done 2 reps, pivot 90 degrees on your feet so the bar is at your side.
Now you're in a neutral-grip position with the bar beside you. Do 2 reps, then pivot
back to the front position.
Get as many reps as you can, then switch hands and repeat on the other side.
This constant switching of body position is a great way to target a lot of muscle in
the upper back and arms.
Exercise #4 - Bar-In-Front Pistol Squats (or Curl Lunges) - 3 sets

with 40 seconds cardio in between each set
I'll tell you right up front, this is a TOUGH exercise to do. The Pistol is a single-leg
squat done with your free leg coming straight out in front as you squat down.
With this version, you'll be raising then holding the bar out in front of you at arms-
length as you squat down. This counterbalances your body position and adds
substantial resistance at the bottom of the movement, targeting the quads very
strongly.
Do your reps on one leg then switch to the other, or you can alternate legs on
each rep.
Get as many reps as you can. And even if you can't get full range of motion on this
one, I find even a partial range can be very effective...just coming down as low as
you can without falling down.
Now, if you can't do this exercise, there are other options. One of the best ones is
a Curl Lunge. Just hold the barbell in the top of the curl position, then do a lunge.
And this can be a regular forward stepping lunge, or a reverse lunge, or you can
even hold the bar with just one arm (for more core training).
Exercise #5 - Single-Leg Good Mornings - 2 sets with 40 seconds
cardio in between each set
This exercise is going to target the posterior chain muscles...primarily the glutes
and hamstrings, with some lower back involvement. The reason we're just doing 2
sets is that you've already hit the posterior chain to some degree with the squats.
You should be comfortable with the regular Good Morning before trying this one. If
you're not, then I would recommend using a Single Leg Stiff-Legged Deadlift
instead...the balance will be easier and the bar will be easier to manage, while still
be very effective for the workout.
Get the bar on your back...I like to set it a little lower than I set if for a squat.
Stand on one foot.
Now, keeping your core tight and lower your back arched, lean your torso forward,
coming all the way down until you're almost horizontal.
Your other leg should extend out behind you for balance.
Pause briefly at the bottom, then use your GLUTES and hamstrings to reverse the
movement and come back up to the top.
This a great glute-targeting exercise because really, it's the only muscle that can
perform the function to bring your body back to vertical (as long as you don't bend
your knee...which is why it's important to maintain a slightly bent but STIFF knee
position all the way through).
You can either do all your reps on one leg (stick with lower resp - 4 to 6) then
switch legs, or you can alternate legs on each rep.
That's the workout!
And as you'll see in the video, in between EVERY single set, I'm doing 40 minutes
of bench stepping as my cardio. Make sure this is moderate intensity...we're not
looking for high-intensity cardio here. Ideally, you want to keep a pace you could
do about 2 to 3 minutes or more on if you went straight through.
You can finish the workout with 2 or 3 sets of core work...not circuit style, just
done separately on it's own.
Bottom line, this is a GREAT overall approach to fat-loss training. It's extremely
time-efficient, allowing you to get your weight training AND your cadio training
done in a very short period of time. This entire workout took me just under 25
minutes to complete.
Non-Stop Fat-Loss
Circuit Monsters
Dumbbell Crawling Circuit
In this workout, you will be training non-stop until you're done...no rest.
Normally for these "fat loss" circuits, I would have you do some form of cardio in
between resistance training sets (such as bench stepping or running on a treadmill)
for 40 seconds or so.
However, for this workout, we're changing things up.
1. You'll use Dumbbell Crawling as your "cardio" instead of actual cardio. This is an
incredibly effective core stability and strength exercise and, because it works
essentially the entire body to some degree beyond just the core, it's PERFECT to
use for Fat Loss Circuit Training.
2. You'll be limited to using a single 135 lb (or whatever weight is appropriate for
you) barbell for EVERY part of this workout, just to keep things very simple.
In this workout, you'll go through 5 basic movements/movement

patterns...explosive, press, pull, squat, and posterior chain. You'll do 3 sets of each
(except the posterior chain, which I usually do just 2 sets).
Explosive - 3 sets
Press - 3 sets
Pull - 3 sets
Squat- 3 sets
Posterior Chain - 2 sets
In between each and every set, instead of taking rest, do Dumbbell

Crawling forward and backward on the floor, for about 15 feet or so. This
ended up taking me about 40 seconds, which is perfect timing for the "cardio"
portion of the training.
How to Do Dumbbell Crawling

First, you'll need a couple of dumbbells. If I'm doing this exercise on it's own, I'll
use 65 lb+ dumbbells. For this workout, because I was going to be doing this
exercise a LOT, I decided to drop down to 35 lb dumbbells, so be sure and go
fairly moderate in weight here.
Basically, you'll be grabbing the dumbbell handles and "walking" forward on all
fours. When you move the dumbbell forward with your left hand, you should be
stepping forward with your right foot. This puts cross-tension on the core,
targeting the deep muscles (obliques and transversus).
Practice this exercise before you jump in and try it in this type of workout. It takes
a few seconds to get the hang of the movement and how to move your limbs
properly, but once you get it, you'll discover how awesome this exercise is.
Walk your dumbbells forward then walk backwards...(this is actually HARDER to do,
since there's no propulsion from your legs).
You'll be doing this exercise between every resistance training set.
Exercise #1 - Explosive - Barbell Hang Clean and Press - 3 Sets

The hang clean and press is a total body movement. It originates from the hips
(similar to the top portion of a stiff-leg deadlift). Accelerate the bar VERTICALLY,
then flip the wrists around to rack it across your shoulders. Then press up to
lockout.
(just fyi, the demo pics show the movement with an empty barbell)
Exercise #2 - Press - Barbell Floor Press - 3 Sets
In this version, to get into position, slide your legs under the bar and grip it with
your normal bench press grip. The bar should be about mid-thigh. Now roll
backwards onto the floor, using your legs to push the bar backwards along with
you.
Lie back on the floor with your upper arms flat on the floor, taking tension off the
pecs. Then press up.
To get the bar back to the floor, at the top of the press, bring the knees up then
allow the bar to "fall" forward, catching it on the thighs. This will leverage your
upper body up into the sitting position and the weight will be on the floor again.
Exercise #3 - Pull - Pendlay Rows - 3 Sets
This is a simple barbell row...except that at the bottom of EVERY rep, you
set/touch the bar to the floor. As well, you want to focus on NOT bobbing your
upper body at all. Keep an arch in your lower back and go for a solid contraction in
the upper back.
If you're using smaller weights than 45 lb plates, you don't necessarily have to set
the bar down on the floor between each rep...that would force you to lean too far
forward.
And look straight forward (not like me in the pictures where I'm talking to the
camera!).
Exercise #4 - Squat - Floor Zercher Squats - 3 Sets
The Zercher Squat is done with your forearms hooked underneath the barbell. In
THIS version, instead of starting from a rack, I'm going to show you how to start
with the bar on the floor. This means you're doing more overall work, which is
going to place more demands on your body.
Take an overhand grip just outside your knees then stand up (and keep looking
straight forward, not at a camera like I did in this pic :).
Now squat down, resting the bar on your thighs. Hold the bar in position with your
left hand and slide your right arm under the bar.
Now slide your left arm under the bar. Make sure you have a palms-up position
with your hands. This puts the two forearm bones in the proper position to form a
shelf, so you're not forcing all the weight to rest on just one bone.
Now stand up. Do your reps, then reverse the process to set the weight back down
on the floor.
Exercise #5 - Posterior Chain - 2 Up 1 Down Stiff-Leg Deadlifts -
2 Sets
This is a very simple concept...come up with two legs, then come DOWN on just
one leg. This puts more eccentric load on one hamstring at a time. It allows you to
still hit the hamstrings hard with a lighter weight.
And you're done!
Using an abdominal-focused exercise in this fashion (in between EVERY set of the
workout) gives a tremendous workout to the entire core as you're hammering the
rest of your body.
The entire workout took me just under 25 minutes to complete.
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Bench - Chin-Up - Squat Circuit
When I'm pressed for time and still want to crank out a good fat-loss workout, this
is one of my favorite methods. It's very simple. It uses just 3 exercises and you'll
be done in 15 minutes, having worked just about EVERYTHING in your entire body.
And yes, it basically destroys the excuse that you don't have time to get in a good
workout. Trust me, you won't want to (and probably won't be able to!) do any
MORE than 15 minutes when you give this one a try.
Essentially, you're going to cycle through 3 rep sets of 3 different exercises for 15
minutes straight...dumbbell (or barbell) bench press, chin-ups (or pulldowns, if you
can't do chins), and squats (barbell if you have a rack, dumbbell if you don't).
You'll take NO rest in between sets...the only rest you get is the time it takes you
to start the next exercise (not joking). This is very focused work, which is what
makes it so effective for fat loss.
To do this, you'll need to set up an area where you can do these three exercises in
close proximity, in order to minimize rest time. If your gym isn't set up well for it,
use dumbbell exercises as much as possible...generally speaking, those are easier
to relocate equipment and work with.
Be very sure to use a moderate weight for all your exercises here. For example, I'm
using 85 lb dumbbells for bench press, 205 lbs on the barbell squat and just
bodyweight on the chins. I could easily do 20+ reps on all of these exercises with
those weights.
Trust me...it'll catch up to you...
Begin by doing a 3 rep set of bench press.

Then go immediately to chins-ups
(or pulldowns...or dumbbell rows...pretty much any good back exercise can be used
here).
Then go directly to barbell squats
(or any other good leg exercise that will be convenient to setup and use in this
fashion).
Then go IMMEDIATELY back to the bench press and keep going...and going...and
going...
You will be cycling through these 3 reps sets of these 3 exercises for the full 15
minute block of time.
And remember, it is absolutely CRITICAL that you take no rest other than the time
it takes to get to the next exercise. This is what's going to get your metabolism
cranking and place tremendous demands on your entire body...muscular and
cardiovascular systems.
Farmers Walk Non-Stop Circuit
The premise is very simple...you do a "normal" weight workout but instead of

taking rest in between sets, you do moderate-intensity cardio training.
It's a GREAT training technique but it has one big weakness...if you're doing it in a
crowded gym and trying to use a cardio MACHINE, it's going to be almost
impossible to perform without either losing your machine or trekking around the
gym to get to one (primarily if your gym's cardio section is separate from the
weights).
This variation of the training addresses that weakness.
Because of instead of "normal" cadio, you will do a simple Farmer's Walk for
distance, either with dumbbells or kettlebells.
That's it! Very simple and very effective. It doesn't require cardio machines and it
doesn't require a timer.
In the workout itself, the exercises you'll be using are.
Kettlebell Snatch x 3 sets of 4 to 6 reps each

EXPLOSIVE
arm
Flat Dumbbell Bench Press x 3 sets of 6 to 8
PRESS
reps
PULL Pull-Ups x 3 sets of 6 to 8 reps
SQUAT/LUNGE Squats x 3 sets of 8 to 10 reps
POSTERIOR CHAIN Dumbbell Stiff-Legged Deadlifts x 2 sets of 6
to 8 reps
You can use other exercises that fit in with the movement pattern category of each
part of the workout, i.e. do cable rows instead of pull-ups, dumbbell snatch instead
of kettlbell snatch.
In between EVERY SINGLE SET, I grabbed a couple of 65 lb dumbbells

and Farmers Walk up and down the floor of my basement gym three
times.
The handles I've got attached to the dumbbells are called KettleClamps. They
basically turn a dumbbell into a kettlebell...great for swings and Farmers
Walks...not so much for overhead work, though.
As far as the Farmers Walks go, I prefer using a distance measure rather than a
time measure...this way you end up back at the same start position every time. If
you get to the point where your grip starts failing (this happened to me when I
was into the pull-ups), just set the weights down for a few seconds, then pick them
back up and continue until you've hit your goal.
Exercise #1 - Kettlebell Snatch - 3 Sets

The key to the KB snatch is snapping the hips forward to get upwards momentum
on the kettlebell. As the kettlebell comes up overhead, don't think of it as flipping
around to bang down onto your wrist. You actually want the "bell" part to hit a
certain point, then you move the HANDLE around the bell so that it comes to rest
relatively gently on your wrist.
Visualize this by "pushing" your hand towards the ceiling at the top of the snatch
rather than whipping the kettlebell around.
Do your reps on one hand then switch to the other.
In Between Set Farmers Walks

Now grab your dumbbells and do your Farmers Walk for distance.
Complete ALL 3 sets of your first exercise (explosive) before moving on
to the next one (press).
Exercise #2 - Dumbbell Bench Press - 3 Sets

This is just a simple flat dumbbell bench press. You can use an incline bench for
these instead, if you wish.
Again, in between every set, do a Farmers Walk for distance.
Exercise #3 - Pull-Ups - 3 Sets
After you've finished 3 sets of the press (with Farmers Walks in betwen each set),
then do your three sets of a pulling exercise.
Exercise #4 - Bottom-Start Squats - 3 Sets
I like to use bottom start squats (a.k.a Anderson Squats) for these circuits. You can
use any variation of the squat you prefer.
Exercise #5 - Dumbbell Stiff-Legged Deadlifts - 2 Sets
Finish with 2 sets of a posterior chain exercise, such as stiff-legged deadlifts,
barbell hip thrusts, good mornings or (if you can't do any of those) leg curls. The
reason we're just doing 2 sets is that you've already hit the posterior chain to some
degree with the squats.
Because the dumbbells are lower to the ground, you may not be able to keep a
perfect arch in the lower back at the bottom. The key here is to TRY...that will
solidify the core and back for the exercise.
Done!
---
After you've finished, you can then do 2 or 3 sets of core work, using exercises
such as planks, curl squats, dumbbell crawling, or anything else that you
like...except crunches...don't waste your time with crunches.
One Dumbbell Full-Body
Core-Twister Circuit
This circuit uses heavy weight, low reps, and covers all your major bodyparts in a
simple, 3 exercise circuit. You'll get NO rest during the entire time period (I
recommend at least 15 minutes), which will kick your metabolism into overdrive
VERY quickly and help you burn fat FAST.
Plus, as a bonus, you're going to get an AMAZING core workout due to the
single-dumbbell work you'll be doing. Training unilaterally (a fancy way of saying
one arm at a time) forces the core to engage strongly to stabilize the torso, and
you'll be doing it on every single set and exercise you do.
You might not notice this core effect so much if you're doing high rep, light weight
circuit training, so THIS circuit is done using 3 reps per side per exercise, using a
heavy dumbbell (I'm using a 105 lb dumbbell in the demo).
The first exercise you're going to do is the One Arm Dumbbell Floor Press. This one
is a GREAT core exercise and that one that's going to really light up your
midsection in addition to your chest, shoulders and triceps. This is probably going
to be weakest exercise of the three, so use a weight that you can handle
specifically on this one.
Start with the dumbbell on the floor then sit with your legs on either side of the
dumbbell. Reach forward and grab it with hands then set it on your thigh.
Lay back on the floor and set your left upper arm flat on the floor, taking ALL the
tension off the chest. You're basically balancing the dumbbell with your forearm at
this point.
Your left leg should be shifted out a bit wide to the side to help stabilize for the
press (you'll feel this when you go to start the press).
Now press up. You'll feel this a fair bit in the triceps, just fyi. And it'll hit your lower
abdominal area/lower obliques, in addition to the transversus (the deep muscles of
the core).
Do 3 reps on the left arm then set the dumbbell on your chest and switch hands.
Do the press on the other side now, being sure to set your same-side leg out wide
to stabilize.
Press up.
To set it on the ground, grab it with both hands then roll to the side and set it on
the floor.
NOTE: If you REALLY want to challenge yourself, go through the ENTIRE

15 minute circuit WITHOUT setting the dumbbell on the floor. This is my
preferred method now and it's a LOT more challenging, though it does
require some maneuvering.
Now stand up and do a one-arm dumbbell row with the dumbbell. I recommend
using the same arm to start each exercise here, to give it maximum rest, e.g. if
you started the press with your left arm, start the row with your left arm, too.
You can brace your non-working arm on your knee to solidify your body for the
exercise. This single arm row hits the rotational-stability aspect of the core as well.
Row up with power...
Do 3 reps then switch to the other arm.

Next, set the weight on the floor and go straight into the next exercise, One
Dumbbell Split Squats.
Hold the dumbbell in your left hand and lead with your right leg, so the dumbbell is
in front of your back leg.
Do 3 reps then repeat on the other side for 3 reps.
Holding the dumbbell in one hand as you do the split squat also puts rotational-
stability tension on the core (see why this gives you GREAT core training, too
:)...everything you do in this circuit involves core stability with fairly heavy weight.
As an alternative exercise for the legs, you can sub in Goblet Squats instead.
When doing this, go from the rows to a kneeling position, setting the dumbbell on
end on your knee.
Get into the Goblet Squat position.
Then stand up.

Bring the dumbbell down to your other knee when you're done the 3 reps and are
ready to lie back down on the floor for the press again.
Using the Goblet Squat gives you more direct work for core during the circuit than
the One Dumbbell Split Squat
---
So with NO rest, go right back into the One Dumbbell Floor Press and
repeat this 3 exercise circuit for 15 minutes total training time. This is
time-efficient fat-loss training at it's best.
You can do shorter or longer time blocks with this circuit, depending on the time
you have available to you. I found 15 minutes to be a good range.
This is simple, straightforward training that will hit every major part of your body,
and the secondary ones that contribute to these 3 big movements. Targeting these
big "hot zones" with this much training volume will get your metabolism ROARING.
It's going to build strength and muscle mass along with your cardio capacity and
has tremendous core-training benefits (which you will absolutely feel for the next
few days after doing this!). Your core gets worked with all the movements and the
rest of your bodyparts get selective rest as you work each side of your body with
the different movements.
And all you need is a single dumbbell and a patch of floor space to
do it!
This workout can be done anytime you like, especially if you just need to do a fast
workout covering all your bodyparts.
Non-Stop Fat-Loss
Circuit Monsters
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Inverted Row - Push-Up -
Split Squat Circuit
If you're crunched for time, this is the PERFECT total-body workout...it'll allow you
to get in plenty of work on all the major muscle groups in your body (and the
minor ones!).
You'll be doing a 15 minute block of training, rotating continuously between 3

exercises. You'll be doing just 3 reps per set on each exercise, so you're never
getting fully fatigued on any one movement, allowing you to keep moving
continuously for the entire workout.
Three reps may not seem like much, but when done with ZERO rest for 15 minutes,
it will really add up to a LOT of training volume!
Exercise #1 - Inverted Rows

In this case, I'm totally inverted and doing these free-hanging. I've got a couple of
handles attached to the bar to make it easier to get into position and to increase
the range of motion.
You can also sub in chin-ups or regular inverted rows as well.

Exercise #2 - Two Dumbbell Inwards-Push-Ups
I've got two 50 lb dumbbells standing on end. I've got my hands pressed on the
SIDES of the dumbbells so that as I'm doing the exercise, I'm pushing INWARDS in
order to keep my hands on the db's and maintain tension. This is excellent for pec
activation.
These can also be done on one dumbbell as well, if the plates are large enough to
balance reasonably well.
To make it easier, you can also use any other form of push-up here...regular, feet
elevated, knees, etc.
Exercise #3 - One Arm Overhead Dumbbell Split Squats

It sounds complicated but bascially, you're just doing a regular dumbbell split squat
holding the dumbbell locked out overhead. This hits the legs, core and shoulders in
one movement.
This can also be done as a regular dumbbell split squat...though I like to
recommend using that overhead position in for the core and shoulder work you'll
get from it.
---
The key here is that you'll just be going continuously for 15

minutes straight doing 3 rep sets of each exercise, never going to
failure on any exercise.
For the the split squat exercise, just do one leg on each "round" through,
alternating legs on each successive round. I find this works better than trying to do
6 reps by doing both legs at once.
So next time you think you don't have time to bust out a quick workout, think
again! This 15 minute powerhouse will hit EVERYTHING and get your metabolism
cranking.
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Total Body + Core Circuit
This is a 3-exercise circuit that covers all your major muscle groups (with a special
focus on your core) in one time-efficient workout.
Each of these exercises works a very different set of "primary" muscles with core
muscles as a common factor between them. In addition, they each target different
aspects of core training for complete conditioning.
None of these exercise are common exercises, so yes, you WILL get strange looks
when you use this combo (heck, even if you train alone at home, you'll get strange
looks).
You'll need either a power rack (or a Smith machine), a barbell, a bench and a
couple of dumbbells to perform this one.
This workout is designed as a continuous, rotating, timed circuit, meaning you'll

rotate through the series of three exercises for a set amount of time (e.g. 20
minutes) without stopping between exercises. Each exercise works different
muscles, which will allow you to work basically non-stop for the entire block of
time, making this an extremely time-efficient and challenging workout.
I did this workout as a "lactate"-style of workout where I used light weights and
did a lot of reps. You can also choose to go a bit heavier and do fewer reps on
each mini-set.
First, set the bar on the safety rails of the rack to about waist height and pull it up
against the uprights of the rack to brace it. You'll need to experiment a bit with bar
height before you go full-on into the workout, so you know how to get into and out
of position.
I've got 135 pounds on the bar...how much you use will depend on how much you
want to use for the third exercise. Also, I'm using 40 pound dumbbells for the first
and second exercises.
The first exercise is called the "Back-Off Bench Press."
Set your flat bench under the bar so that the bar is about at the halfway point of
the bench. Grab your dumbbells and hold them at your stomach, then walk forward
and sit on the bench with your hips up close to the bar. Hold the dumbbells on end
on your thighs.
Now bring your feet up onto the bench, bracing your thighs against the bar as you
lie back with the dumbbells. THIS is why we practice before we do the actual
workout. You need to be comfortable getting into and out of position. It's also why
we're using relatively light weight for this.
Once you're lying back, your upper back and shoulders should be off the end of the
bench. This is INTENSE isometric work on the rectus abdominis (six-pack abs) as it
must be constantly contracted as you perform the dumbbell bench press exercise
from there.
Do as many reps as you can until lactic acid build-up shuts you down (either in
your chest or your abs!).
Bring the dumbbells down and forward to your thighs again, using them as a
counterweight to sit up. Stand up then set the dumbbells on the end of the bench.
Now it's time to hit the second exercise..."Hip-Braced Dumbbell Rows."
Immediately come around to the other side of the bar and kneel on the bench. The
height of the bar should be such that it hits you right in the waistband area.
You're going to brace your hips against the bar as you row with the dumbbells.
This works your back and biceps with a strong focus on your lower back (which is
part of the core) along with abdominal bracing.
Go for as many reps as you can get with the same dumbbells you used for the
bench press.
When you're done, set the dumbbells back down on the end of the bench and go
to the third exercise..."Bench Zercher Squats."
This is where you'll be using the "bracing" bar as weight. You'll be holding the bar
in a Zercher Squat position, with your arms bent and the bar held in the crooks of
the elbows.
Then just stand up.

Zercher Squats work the legs and upper back. In addition, this exercise strongly
works the "anti-flexion" aspect of the core, in addition to bracing. This is a shorter
range of motion from normal Zercher Squats because you'll be starting from a
seated position on the bench.
Do as many reps as you can with this one, pausing to sit on the bench briefly on
each rep.
Then set the bar back down, push it back up against the uprights, and repeat the
cycle through the exercises. Keep going for whatever block of time you want to do.
I did a 20-minute workout and it was very effective.
Overall, this is an extremely useful circuit for hitting every major muscle group in
your body with a special focus on the core. It doesn't take up much space and
you'll get a LOT of work done in a very short period of time...great for time-
efficient fat-loss training.
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Non-Stop Antagonistic Lactic Acid
Training for Back and Chest
If you want to really attack stubborn bodyfat, you need a HORMONAL approach to
fat-loss, not just a "calorie" approach.
Just grinding along burning calories doesn't always do the trick to unlock those
pockets of "sticky" fat. Because if you can't get the fat out of the fat cells, you can't
burn it.
This method gives you the best of both worlds...
You're going to do a lot of calorie-burning work (with intensity) AND you're going
to take advantage of your body's hormonal response to Lactic Acid (i.e. lactate),
which is to secrete Growth Hormone....and GH is one of the key fat-burning
hormones you've got in your body.
I also found this method to be VERY useful for when I'm getting burnt out with
heavier or more intense fat-loss workouts. This workout is much less taxing on the
nervous system and muscles than many of the conditioning workouts I do.
It's going to allow you to get a good fat-burning effect without trashing yourself,
essentially.
Now, it's very important to note that when you're doing Lactic Acid Training, you
want to be in a stable or low blood sugar state (fasted state, ideally). If insulin
levels are high (as when blood sugar is high), GH response will be blunted and
basically ineffective.
This means DO NOT eat 3-4 hours (or more) before your workout. I also suggest
not eating any carbs (simple or complex) for at least an hour after as well (protein
is fine).
How To Do It:
You're going to alternate between two antagonistic exercises, done non-stop for a
set block of time. I used 10 minutes as my time block and that worked very well.
Now when I say non-stop, I mean it....ZERO rest.
That being said, the weights you'll be using are very light so it won't be a problem.
You're going to alternate between dumbbell flyes and chest-supported dumbbell

rows. You'll use the same pair of dumbbells on the same bench for this, making it a
good "crowded gym" workout. I'm using a pair of 25 lb dumbbells for this.
Start with flyes.
When doing the flyes, try to get CONTINUOUS TENSION on the pecs. Don't come
all the way up to lockout...stay just short and try to consciously keep the pecs
engaged during the entire set.
The idea is to create "occlusion" in the pecs (blocking/slowing or blood flow), due
to the muscle contraction. This traps more waste products (i.e. lactate) in the
muscles, which helps increase the GH response.
Get as many reps as you can until the burn shuts you down and you can't move
the dumbbells. I call this state "chemical failure" due to the fact that your fibers
and nervous system could probably still go, it's just that the pH in the muscles
won't allow the contraction.
Now immediately flip over and do chest-supported rows with the same dumbbells.
Again, use a continuous tension style of movement, not coming down to full
extension at the bottom, in order to maintain some degree of contraction in the
muscles.
Perform reps until the lactic acid shuts you down again.
Then go right back to the flyes and repeat this back-and-forth cycle.
The benefit of using antagonist exercises like this is that you're continuously
generating lactic acid in the same general area of the body, but just in different
muscle groups. This allows you build up a lot of lactic acid while maintaining a
decent degree of work volume and exercise performance.
And because these exercises are done with such light weight, it won't crush your
recovery.
I've found this to be an effective way to "sneak" stubborn fat off your body without
having to do gut-busting workouts all the time.
Again, only do this type of training FASTED or it won't be as effective. Make sure
you don't eat anything for 3-4 hours before training...ideally more (along the lines
of Intermittent Fasting where it could be 16 hours or more).
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Antagonistic Mechanical Bodyweight
Drop Sets - Upper Body
Mechanical Drop Sets are a great way to increase the intensity and workload on
bodyweight exercises.
Essentially, it means starting from the most challenging version of an exercise (with
the worst mechanical advantage), going through a series of sets where you
perform variations of that exercise that have better mechanical advantage.
It's very simple once you get the idea of it and is a VERY effective training method.
THIS version is going to also add in antagonistic training to the drop set, which will
help you get more reps on each exercise and maximize training volume.
In addition, because you'll be cycling through a variety of exercises for upper body
pushing and pulling, you'll targeting every major muscle group and almost every
angle for WORKING those major muscle groups in one extended set.
A key point before I get to the demo...you don't need to be able to do ALL of these
variations that I'm doing to make this work. Just start with the hardest one that
YOU can do and work down from there.
Each exercise is done for as many reps as possible (AMRAP), moving from one
exercise to the next as quickly as possible with minimal rest (only the time required
to get set up for the next exercise).
Exercise #1 - Wide Grip Pull-Ups

This version is the most challenging pull-up/chin-up variation, so we start with that.
Exercise #2 - Modified Handstand Push-Ups
If you can do regular handstand push-ups against the wall, that will work, too. I
opted to do this version so it would be easier to film all in one place! If you don't
have a rack or Smith machine, you'll need to use the wall version anyway.
The modification for this one is simple...just set a bar to about face height in the
rack, set your hands on the ground, then reach up and back with one foot, hook it
over the bar, then get the other one over. I recommend using a bar pad for
cushioning.
Then walk your hands in a bit so your body is a bit more vertical.
When you do the exercise, you can actually spot yourself using your legs.
Exercise #3 - Close Grip Chin-Ups
Use a close, underhand grip for chins here. This exercise has better leverage than
the wide grip pull-up, so we do this second.
Exercise #4 - Pike Handstand Push-Ups
To perform this one, you'll need a bench or chair. Set your hands on the floor, a
few feet from the bench, then set your feet on top. Your body should be bent at
the waist in a pike position. Ideally, you want the upper body to be vertical and the
hips bent 90 degrees. I obviously missed that mark a bit, but even then it still
works the shoulders very effectively!
Exercise #5 - Upside Down Bodyweight Rows
This is a unique exercise that is essentially a full bodyweight rowing movement.
Take an overhand grip, a little outside shoulder width, then get your feet up onto
the rack. You'll have to maneuver your feet under the bar to get into position.
Once your legs are under, then you just row your body upwards until your
hamstrings hit the bar. If you have access to rings or a neutral grip bar setup, feel
free to use that instead as you'll get a fully range of motion and won't have to
squeeze your legs under the bag.
The concept is the same. Just get yourself into this position and row your body up.
Exercise #6 - Feet-Elevated Push-Ups
For this one, just set your feet up on a bench for elevation. This will target the
upper chest, in addition to shoulders and triceps.
Exercise #7 - Low-Bar Close Grip Supinated Inverted Rows
Next, I lowered the rails in the rack to set the bar in a lower position. Take a close,
underhand grip (a.k.a. supinated) on the bar then perform a bodyweight Inverted
Row.
Exercise #8 - Regular Push-Ups
Hands and feet on the floor...just "normal" push-ups here.
Exercise #9 - High-Bar Wide-Grip Pronated Inverted Row
The higher bar position reduces the bodyweight resistance during the exercise,
making it the easiest upper body pulling movement. Take a wide, overhand grip on
the bar to target the upper back.
Exercise #10 - Hands-Elevated Bench Push-Ups
This is the easiest upper body push exercise. Just set your hands on the bench and
perform push-ups on it.
You've Finished an Antagonistic Mechanical Drop Set for the
Upper Body!
As you can see, this is a great way to target just about every major muscle group
in your upper body in a very time-efficient manner.
This extended set took me about 6 minutes to complete.
You can do just one round through as a standalone upper body workout, or you
can rest 2 minutes then repeat. I did 4 total rounds of this and that was plenty.
After 4 rounds, strength and endurance will fade out quite a bit and you won't get
nearly as many reps on each movement.
And as I mentioned above, you don't need to start with the exercises I did...just
start with the hardest variations that YOU can do!
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Non-Stop Hot Spot Workout
If you want to burn fat, you've got to get your metabolism cranked up...and that
means doing a LOT of activity in a short amount of time.
With this circuit workout, you'll be using three bodyweight exercises that work the
"big" muscles of your body...chest, back and legs.
These are the real "hot spots" for fat loss training.
You'll burn a lot more calories with a chin-up than you will with a dumbbell curl so
when training for fat-loss, your efforts should be concentrated on these big muscle
groups. Not that working the smaller muscles directly is bad...just that it's not
nearly as effective in terms of overall metabolic effect.
The three bodyweight exercises I'm working with are chin-ups/pull-ups (I rotate
between a few different grips and arm positions), push-ups (alternating between
normal and close-grip) and single-leg reverse lunges on a Step riser (to get a deep
stretch on the hamstrings and glutes).
Perform one set of one exercise, e.g. chins, going for as many reps as you can but
staying a few reps short of failure...the goal here is not to push to the limits on the
resistance training, but to push hard enough to work the muscles. The number of
reps you get will likely diminish as you go through the workout...that's totally fine.
IMPORTANT:
In between EVERY SINGLE SET, you'll be doing 30 seconds of moderate-pace

cardio to further work the big "hot spot" muscles of the lower body. This also
changes up the energy systems being used by your body to further increase
metabolic stimulation.
You'll also notice in the pics and video that I'm training barefoot...I find this to be a
great way to train and I can do it because I train in my basement. If you train at a
gym and shoes are required, try to use "minimal" shoes as much as possible for
this kind of training.
Now immediately go to the Step riser and start stepping. Use a moderate pace
here...something you could keep up with a couple of minutes if you had to go
straight through.
After 20 seconds (or however long you want to do the cardio for...anywhere
between 20 to 40 seconds is a good range), then drop and do push-ups.
I've got my feet elevated on the Step riser in order to increase the resistance a bit.
Then go right back to the stepping. On this next round, lead with the other leg
than what you started with before, ie. if you started the step with the right leg the
first time, start with the left leg this time. This will keep the workload on the legs
balanced.
Next, go straight into the Reverse Lunge on the Step riser.
When doing this one, I actually found it useful to hold onto the upright of my
power rack, for balance purposes, but it's not necessary. I found it especially useful
the more and more fatigued my legs got from all the stepping.
Instead of alternating legs on each rep or doing all reps on one leg, then the other,
I just alternated two reps on each leg. I find that gave me a nice balance between
focused work on one leg and balanced work on both legs. You can do it however
you prefer, though.
That's one round through the circuit.
Now what you're going to do is continue repeating this circuit for the entire period
of time you have set to train for. I chose to do this training style for 25 minutes
straight. Anywhere between 10 minutes to 30 minutes is going to be fine for this.
Set a timer or note on a gym clock when you start.
The advantage of this is that you'll know EXACTLY how long your workout is going
to take...which means you have a GOAL to shoot for.
As I mentioned above, I rotated through a few different variations of the exercises.

I did chin-ups the first round, then wide-grip pull-ups then second round.
On the third round, I did reverse-grip chin-ups (palms forward). I don't have those
pictured here.
For push-ups, I alternated between regular push-ups and close-grip push-ups, with
my hands set about shoulder-width apart.
Overall, this is an EXCELLENT fat-burning workout. It targets both muscle mass
and your cardiovascular system in one time-efficient workout. You cover all your
major muscle groups with lots of training volume and get your metabolism
CRANKED.
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Non-Stop Hot Spot Workout 2
If you want to lose fat and develop your muscles at the same time, you need to
use training techniques that help you accomplish BOTH goals at once. That's where
THIS training style comes in.
You'll be performing a circuit of three different bodyweight exercises that target

different areas of the body and completely different movement patterns. You'll be
doing just 3 reps at a time on each exercise and you'll be performing them NON-
STOP for a block of 15 minutes.
This is an incredibly effective way to train for fat loss.
You'll be using movements that allow you to work with a good amount of
resistance (enough to actually have a muscle-building/sparing training effect) and
you'll doing them continuously, for a cardiovascular training effect.
And because the movements are so completely different, targeting different aspects
of your body, while you're doing one, the other muscles are basically resting. This
allows you to maintain a relatively high level of performance all the way through
the entire 15 minute block of time, cranking your metabolism extremely effectively.
The exercises I'm working with in the demo are the handstand push-up, the chin-
up and the towel-assisted pistol (one-legged squat).
This particular set of exercises focuses only on bodyweight movements. You can
absolutely sub in other exercises, if you're not able to perform any of these
exercises. Just follow the push/pull/squat pattern that I use with the three
exercises and you'll be good to go.
For example, you can also use a horizontal push like a variation of the push-up
instead of the handstand push-up. And you could use inverted rows instead of
chins.
Then you're just going to do continuous 3 rep sets of each exercise for 15 minutes.
That's it! Very simple and very effective.
Exercise #1 - Push - Handstand Push- Up

This is one to do only if you're already familiar with the exercise. If you're not, you
can also do Pike Handstand Push-ups, where your feet on a bench and your body is
bent in a 90 degree pike position. This takes resistance off the movement.
Alternatively, with this one being a "push" exercise, if you need an easier version,
do the HARDEST version of the push-up that you're physically able do for at least
10 reps (e.g. feet-elevated push-ups).
I like to do these against a wall. Kick up into the handstand position.
Then do the push-up from there.
And just fyi, I have a short range of motion and wide hand placement on this
exercise due to shoulder issues that I have. I find even though this is basically a
partial movement, I get plenty of shoulder work from it.
Exercise #2 - Pull - Chin-Ups

These can be done pretty much anywhere. I'm using the cross-beam of my cable
cross-over unit because that's the easiest place in the scope of this circuit for me to
do them...I'm standing right by it. Also, the thick beam gives some great grip work.
If you can't do chins, you can use Inverted Rows instead.
Exercise #3 - Squat - Towel-Assisted Pistols

The Pistol is a great exercise. It's essentially a one-legged squat. In this case, I'm
gripping the ends of a towel to stabilize and balance during the exercise, which
helps on this kind of high-volume training.
You can balance and give some assistance with the arms when doing the
movement, making it more accessible.
When doing this one, do 3 reps on each leg on each round. Then on the next
round through, start with the other leg, e.g. start with the left leg on the first
round, then start with the right leg on the second round, then alternate from there.
---
These are the exercises...and like I said, you can sub in any other appropriate
exercises (push, pull or squat) within the circuit if you can't do any of these.
So if you're on a time-crunch and want a good, efficient fat-loss workout that

covers every major muscle group in your body AND you don't have much
equipment to work with, this is definitely a circuit technique you'll want to try.
You're hitting the body with high-volume and a good amount of resistance, which is
great for fat-loss AND preserving muscle and strength.
Bodyweight Cycle Circuit
This is a great metabolic conditioning and high-volume workout for your entire
body, cycling through a push, a pull, and a squat/lunge continuously for a set
amount of time.
You'll be going through three exercises covering all the big muscle groups as prime
targets, with the smaller muscles being worked secondarily.
The key here is that you'll just be doing TWO reps of each exercise. This is going
to minimize lactate build-up in your muscles, allowing you to function at a fairly
high and consistent level of strength and performance for relatively long periods of
time....which means you're going to do a LOT of work.
And that's exactly what we're looking for in a good conditioning workout.
You're going to do this for a block of time... e.g. 5, 10, 15 minutes or more. I did a
block of 15 minutes when I went through this one and it was just about right for
me.
The biggest key to performing this workout most effectively is the smooth and fast
transition between exercises.
There is NO rest between exercises so that you're shifting blood flow constantly
around your body (similar in concept to "Peripheral Heart Action Training" by Bob
Gadja, if you're familiar with it). This makes your body very inefficient in that it can
never get into a groove with any one exercise.
And for fat-loss, inefficiency is CRITICAL for best results because it burns more
calories.
Let's get into it...
There are a couple of setups you can use for this one. The first is done using a
power rack with a chin-up bar. I will also include some other options, including
another setup that is perfect if you're not strong enough to do chin-ups or the pop-
up push-ups from a lower bar.
Here's what it looks like.
Exercise 1 - Pop-Up Push-Ups

Set a bar on the rails, braced up against the far uprights of the rack. The height of
the rails will depend on how strong you are in terms of popping back up to a
standing position (you'll see). Test this one before you do the workout.
Fall down forward and catch yourself on the bar. Obviously, you want to be careful
here. Open your hands wide on the way down.
Now explode off the bar into a push-up.

Use enough force to come back up to a standing position then repeat.
You're just going to do 2 reps here.
Exercise 2 - Pull-Ups, Chin-Ups or Reverse Grip Chin-Ups

From where you're standing at the top of the second Pop-Up Push-Up, grab the
chin-up bar.
You can use either a reverse-grip chin-up (close grip), a wide-grip pull-up, or a
regular chin-up here. As you go through the full workout, you can vary which grip
you use for a more complete back workout.
Perform 2 reps.
On the way down from your second rep, set down on one foot in preparation for...
Exercise 3- Single-Leg Squats
These are done with the non-working leg held behind you rather than in front like a
pistol.
Use the uprights of the rack to brace your hands (don't grip onto the uprights), to
help keep your balance. Try to keep your back foot toes off the ground. Touch your
knee to the ground, then come back up.
Do 2 reps on each leg.

When you're done, stand up and drop directly down into the Pop-Up Push-Ups
again.
Repeat for the full block of time that you've determined to do (I liked 15 minutes
as a good block, but you can use whatever you like).
This rotation will allow you to perform a TON of work, without compromising
performance.
If you don't want to do these in a rack (or you don't have a rack), you can use a
flat bench for the push-ups instead (still using a chin-up bar, though). You'll likely
need to adapt your body position on the push-up (knees and hips bent) in order to
keep the smooth transition to the pull-up. Just be sure the bench isn't on a slippery
floor if you use it for these.
You'll grip onto the bench during the single-leg squats.
An Easier Option
Now, if you can't do chin-ups or pull-ups, and you want to set the bar higher for
the push-ups, here's the adjustment you'll use. These can also be done in the rack,
or using the bar of a Smith machine.
The idea of continuously cycling through bodyweight exercises is exactly the same,
just with some modifications.
Set the bar to about waist height.

Perform the Pop-Up Push-Ups (2 reps).
Grab the bar then walk your legs under it quickly, getting into position for Inverted
Rows.
Then immediately do 2 reps of Inverted Rows.

Quickly walk your legs back up and stand up, still gripping the bar.
Now come down into the Single Leg Squats. Do 2 reps on each leg.
Switch legs.
Go straight back into the push-ups and repeat until your time block is done.
This modification will allow you to perform the sequence, no matter what your
strength level.
Overall, this is a fantastic 3-exercise combination done using just bodyweight. It's
going to hit every major (and a lot of minor) muscles groups in your body with a
lot of training volume for maximum metabolic conditioning.
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Car Pushing Sprints and Circuits
This one will require a training partner to steer the car while you push...it's not
something I would recommend doing by yourself! Pushing a car as FAST as you can
is one of the best metabolic exercises you can do.
1. Car Pushing Sprints - 300 m x 4 (yep, sprints)
For this one, it'll be slow going as you get started, but keep pushing as hard and
fast as you can until you get going at a good pace. Then KEEP going until you have
to slow down a walk...then keep pushing even more until you're grinding out the
push until you can hardly move your legs.
THEN you're done.
Take as much rest as you need in between each circuit to clear the Lactic Acid out
of your legs. This will likely be about 3-5 minutes.
2. Sledgehammer Circuits 1
Sledgehammer - (45 lb) x 10 hits
10+ reps chin-ups on a tree branch (or chin-up bar)
6-8 reps elevated push-ups with feet flat on wall
Sledgehammer - 10 hits
Done
---
Sledgehammer - (45 lb) x 10 hits
10+ reps chin-ups on a tree branch (or chin-up bar). If you don't have a
good surface to grip on, you can sling a towel over something high up and grip
onto the two ends for chins. This is a great challenge for grip strength.
If you don't have anything you can use, you can row with a kettlebell or a water
jug.
6-8 reps elevated push-ups with feet flat on wall (no support) hands on
water jug handles.
The only way to stay up in position is to exert constant backwards pressure with
the shoulders while you're doing the push-up.
Then back to the sledgehammer - 10 hits

Rest 3 minutes
3. Sledgehammer Circuit 2
Sledgehammer -x 10 hits
Two 7 gallon (65 lbs) water jug walking lunges - 30 feet
10+ Spiderman Push-Ups
4 reps pistols (2 on each leg - ATG full range)
Sledgehammer x 10
---
Sledgehammer -x 10 hits
Two 7 gallon (65 lbs) water jug walking lunges - 30 feet
One jug will resting on one shoulder, the other held at arms-length beside you.
Alternatively, you could do dumbbell or kettlebell walking lunges, too.
10+ Spiderman Push-Ups
This is a push-up bringing one knee up and forward as you come down. Ideally,
you want to hit at least 10 (5 per side). If you can do more, do more.
4 reps pistols (2 on each leg)
Done standing on top of half tire or bench (or other elevated surface such as a
Step platform) to challenge balance while in a fatigued state
The useful thing about elevated pistols is that you're not limited by your flexibility
or the strength of your hips flexors (to get the front leg high enough not to hit the
ground).
Regular pistols are fine here, too, if you can do them. I find this version allows me
to sit in the bottom position a little better and get deeper, though.
I like to use a Step platform these as it allows me to hang my toes over the
rounded front edge. This is similar to elevating the heels during a squat...useful if
your calves are a bit tight.
Sledgehammer x 10
Done!
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Strength-Endurance Hits and Carries
This was a monster strength-endurance test, done with 3 exercises.
I'm giving you the loads and distances that I used in my own training as an
example. You can adjust the parameters of the challenges to whatever you feel like
you're capable of.
1. Two Mile Run With 70 lb Sandbag on Your Back

No stopping, no resting. This took me about 25 minutes to make it 2 miles. You
can use a different size bag for whatever distance you want. There are no rules
here...just aim for at least 10 minutes of continuous running..
When running with a sandbag across your shoulders like this, make sure you get
plenty of structural body support under the bag so you're spreading the load over
much of your upper back.
When you run, don't bounce up and down much, if you can avoid it...try to use as
much forward push as possible.
Rest 5 minutes
2. Sledgehammer Striking - 40 lb hammer x 150 reps.
This took about 6 minutes, ideally done non-stop. Set a high rep goal (50, 100,
150, 200...whatever) and keep hitting until you get it.
If you have to take short breaks, keep it to 10 seconds before starting again, and
go until you hit your rep target.
Every 5 or 10 hits, switch arms, by changing your stance and changing your grip on
the hammer right after it bounces off the tire and it's relatively weightless.
Practice this switching before you attempt this in an endurance test so you have it
down pat.
Rest 5 minutes
3. Grappling Dummy Fireman Carries, One-Shoulder Barbell

Carries or Farmers Walks - 4 x 300 m
You can choose any of the above options (whatever you have the equipment for).
Go for the full distance without setting the equipment dowm.
You can also adjust the distance and the number of intervals to what you're
currently capable of as well.
Dummy Fireman Carries
Grab the dummy around the waist.
Stand it up.
Go down on one knee, leaning over and putting arm between the legs of the
dummy and one arm around it's arm.
Pull the dummy over your back.
When it's horizontal, stand up.

And start walking.
On the next interval, bring it across your back the other way.
And carry for the same distance.
One-Shoulder Barbell Carries
This is a great loaded carry method. Here's the section with the full description of
how to get the bar onto your shoulder from the ground, and how to maneuver it
during the carry.
Farmers Walks
This is a simple Farmers Walk with dumbbells, kettlebells, trap bar or water jugs.
Then you're done!

Hammer and Sandbag Circuit
For this circuit, you'll be alternating each sandbag exercise with 10 hits of the
sledgehammer.
10 Sledgehammer Hits
Overhead Backwards Sandbag or Slam Ball Toss (50 lb ball) x 4 reps
5 push-ups with the sandbag on back of your head
3 reps of tree branch (or chin-up bar) chin-ups with sandbag pinch-gripped
between ankles
3 reps Sandbag Good Mornings Combined With Stiff-Legged Deadlift of 50 lb slam
ball (or Dumbbell)
---
Overhead Backwards Sandbag or Slam Ball Toss (50 lb ball) x 4 reps
If you have a medicine ball, that will work, too. You can also use the sandbag for
these as well.
5 push-ups with the sandbag on back of your head
Heave the sandbag overhead and onto the upper back.

3 reps of tree branch (or chin-up bar) chin-ups with sandbag pinch-
gripped between ankles
5 reps Sandbag Front Squats
Hold the bag at your chest and squat down.
3 reps Sandbag Good Mornings Combined With Stiff-Legged Deadlift of

50 lb slam ball (or Dumbbell)
This was a combination exercise...get the sandbag onto upper back then come
down into good morning...then pick up ball in an SLDL movement while balancing
the bag on your shoulders.
It can also be done with a dumbbell, held vertically under the plates.
It's absolutely BRUTAL to combine a "push" and a "pull" on the lower
back/posterior chain like this. If you have a sandbag (you can use a dumbbell
instead of a slam ball), try it.
Then rest 3 minutes and go again. Do 4-5 total rounds.
---
Finisher
After you've finished the circuits, rest 5 minutes then do 100 reps (ideally non-stop,
but if you need to stop, you can...just get 100 total reps) with the sledgehammer,
switching sides every 5 reps.
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Bear Hug/Zercher Circuit
This is a non-stop strength circuit done with loaded carries in between each
exercise.
Exercise #1 - Slam Ball backwards overhead throws (50 lb ball) x

4-6 reps
This is good explosive training. These are done first for maximum explosive power.
You can also use a medicine ball or sandbag for these as well.
Hold the ball in your hands, facing away from where you're going to throw it.
Bend forward at the hips then, using a powerful hip snap, heave the ball back over
your head as far as you can.
Walk to the ball and go again. Repeat for 4-6 total reps...no more than 6.
(and just fyi, I was shooting pics in my basement, so I wasn't able to actually
throw the ball without breaking something!)
In Between Exercise Exercise - Bear Hug Carries or Zercher

Carries
In between each of these exercises, I did a bear hug carry with of my 140 lb
grappling dummy.
I would pick it up from the ground, stand it up then get it into a bear hug around
the waist.
Then walk about 30 feet.
Then turn around and come back with the dummy on the other side of my body.
The toughest part about this type of carry is that in order to maintain your grip on
the dummy, you have to pull it HARD into your chest...which, of course, has the
side effect on constantly squeezing the air out of your lungs. That's fun stuff when
you're already gasping for air.
If you don't have a dummy, I would recommend using a Zercher Carry, holding a
heavy dumbbell vertically with your forearms under the top set of plates.
Exercise #2 - "Atlas Stone" lifts with a 150 lb slam ball x 4 reps

For this one, lift the ball to your upper chest level then drop it back down x 4 reps.
When using lighter balls, you can lift it straight from the ground to your chest and
slam it down. When using a heavy one like this, you'll need to do a 2 stage
movement, like a strongman Atlas Stone.
Get your hands under the ball.
Stand up with it,

Then squat down and rest it on your knees. Wrap your arms around the ball, with
the ball held towards your upper chest.
Bring your hips up.
Now use posterior chain power, i.e. a hip thrust (like you'd use in a kettlebell swing
or power clean) to get the ball moving up.
Then slam or drop it down to the ground.
If you don't have a slam ball, you can do heavy Goblet Squats instead, using the
heaviest dumbbell you're able to lift.
Then repeat the Bear Hug/Zercher Carry
Exercise #3 - Feet-on-Wall Push-Ups x 5 reps

You can either have your hands on the ground or floor or set your hands on
dumbbell or water jug handles. That part doesn't really matter.
The REAL key is that your feet aren't supported on anything. The only thing
keeping your body up is backwards pressure that you're exerting against the wall.
When setting your hands on the water jug handles, I like to use an angled
placement rather fully neutral or pronated.
When doing the exercise, you may have to adjust your feet on the wall during the
set, if they start to slide.
This is KILLER on the core and the chest...because if you don't push back hard
enough, your feet will come down to the ground.
Then repeat the Bear Hug/Zercher Carry
Exercise #4 - Pull-Ups x 5 reps

At this point, your grip is shot and your lungs are on fire. Now we're going to push
it a little more. If you're training inside, you can use a chin-up bar with a towel
wrapped around (or barbell pad). If you're outside and can get to one, go the
nearest tree branch do do 5 pull-ups or chin-ups.
The barbell pad increases the size of the gripping surface and makes it a lot harder
to hold onto.
Then finish with one final Bear Hug/Zercher Carry
---
Rest 3 to 4 minutes until your breathing is normal, then repeat (I did 4 total
rounds).
I then finished with 2 x 250 m Fireman carry with the 140 lb dummy.
If you don't have a dummy, this could be a Farmers Walk instead (kettlebell,
dumbbell or trap bar).
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5-4-3 Hill Training
Naturally, you're going to need access to a hill for this circuit. The hill that I use is
about 30 degrees incline and about 50-60 meters or so of distance straight up.
Round 1 - Speed/Power Training

5 rounds of 95% speed sprints
Your rest is how long it takes to walk back down
By 95%, I mean not full-out sprints. Perform them just slightly under max speed.
Rest 3-4 minutes before going to Round 2 or until you get relatively complete
recovery.
---
Round 2 - Power/Explosive Training
4 total rounds of kettlebell swing throws up the hill.
You're going to alternate between two different types of swing/throws.
First, you'll do single-arm swing-throws with a smaller kettlebell (I used a 25 lb

kettlebell). After you heave it, run to the landing spot and repeat (start running
before it hits the ground). Do this all the way to the top then walk back down,
carrying the kettlebell. That's your rest.
Second, do two-arm swing-throws with a heavier kettlebell (I used a 53 lb

kettlebell for this). Walk to the landing spot because honestly, it's bloody impossible
to run at that point in the workout. Repeat this all the way to the top then walk
back down, carrying the kettlebell. That's your rest.
Go back to the first one-arm swing/throws, then finish with another round of two-
arm swing/throws.
recovery.
---
Round 3 - Strength/Endurance Training

3 times up and down the hill without stopping (just turn around and head straight
back up) wearing an 85 lb weight vest and two 20-lb ankle weights (to hit the hip
flexors). Total extra weight 125 lbs.
If you don't have a weight vest or ankle weights, you can do a Farmers Walk carry
instead (though you may find your grip gives out partway through...in that case,
take a brief rest and continue once you're able).
---
When I did this workout, my cool down was carrying all that heavy crap back to
my car....all at once (grand total 200 lbs carried for about 400 meters).
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Hill Dragging
This workout requires a set of chains (about 20 lbs each). I use a pair of car towing
chains that I got at the hardware store.
The hill I work on is about 50-60 m and about 30 degrees incline.
Round 1 - Speed
Hill sprints 5 x up and down. Your walk down is your rest.
recovery.
Round 2 - Strength
Fast hill runs (you won't be sprinting at this point) dragging a pair of chains behind
you.
As I mentioned, this is a fast run...about 80% speed.
recovery.
Round 3 -Endurance
Walk 2 times up and down the hill dragging a 53 lb kettlebell at the end of two
chains clipped together. I was also wearing an 85 lb weight vest as well, but that's
optional, if you don't have one.
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Heavy Hill Carries
This is a VERY simple workout...when I did this one, I carried 300 lbs up a steep
hill...twice.
And if THAT sounds like fun, that was only part of the workout...
The hill is about 50-60 m bottom to top, with about 25-30 degrees of incline as you
get to the top part.
Here's the full workout:
Round 1 - Speed
5 x hill sprints, walk down for rest.
recovery.
Round 2 - Strength
2 x 305 lb loaded carry. 2 x 110 lb dumbbells and an 85 lb weight vest, for a total
of 305 lbs of load.
I wasn't able to do these non-stop, just fyi. I would climb until I couldn't stand up
anymore...rest about 20 seconds, then continue. Then repeat this all the way to
the top.
Coming down carrying that load is great eccentric training for the quads, too. Just
be careful where you step and not to go too fast.
recovery.
Round 3 - Endurance
4 x walking up and down the hill, non-stop the whole time.
This was done dragging a 40 lb chain behind me.
I did this two times with the chain draped over one shoulder and two times with
arms extended straight overhead to hit shoulders and triceps (alternating rounds of
each to mix it up).
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Backwards Hill Carries
Walking backwards is not something people often do on purpose. Yet it's an

extremely effective way to develop and work a whole different set of muscles and a
whole different pattern of movement than you're used to.
In this workout, you're going to do loaded carries walking backwards up a hill

(forwards back down). This is going to put massive workload on your quads. It's
fantastic way to overload your legs in a unique fashion...the lacate accumulation
will be immense.
And on the way down, you're going to get substantial eccentric loading on the
quads as they have to control and support the weight of your body and the weight
you're carrying on the descent.
You can adjust the number of rounds based on how much weight you're carrying,
the steepness of your hill and the length of your hill.
Strength: Do 5-7 rounds walking backwards up the hill and

forwards down, using a heavy load.
I did this while wearing an 84 lb weight vest and carrying two 53 lb kettlebells, for
a total of 190 lbs. You can use any combination of weight and vests, etc. that you
have or want to use (e.g. shoulder carries, farmer carries, yoke carries, etc).
Rest as needed (sometimes it will be due to your grip failing...sometimes it will be

due to your legs failing). If you have to stop and rest on the way up, take only 10-
20 seconds for a short break. Then get up and keep going until you get all the way
to the top.
THEN take a longer rest of 2-3 minutes (or more, if needed).
Then walk back down. Be careful here as your legs will be jelly. Take 2-3 minutes
rest (or more) at the bottom before you start back up again.
Endurance: Do 3+ non-stop rounds walking backwards

For this, I used just the 84 lb weight vest (or, if you don't have a vest, use a lighter
set of weights, or use one weight, switching hands back and forth as needed to
rest your grip).
Select a number of rounds that will likely take you about 10 minutes or so to
complete.
Take NO rest at all the whole way....just keep walking and carrying.
And finally...
Power: Do 1 round up the hill doing kettlebell swing/throws

Now, normally, you would do power training at the start of your workout for
maximum power development. In this case, however, we're looking to work on
"fatigued power"...meaning generating power while you're in a fatigued state.
This is very important for athletes who play in games (like football, soccer,
volleyball, etc.) that require explosive power over a period of hours. It's also
incredibly demanding.
Go one time up the hill, doing kettlebell swing/throws. Essentially, you're doing a
swing that throws one kettlebell up the hill as far as you can get it. Then
swing/throw the other one. Walking up to them, then throw them up again until
both are at the top.
It's is BRUTAL and will really show you how important it is to train fatigued power.
And let me tell you, it really sucks to see the bell you just heaved up the hill land
not quite right and come rolling right back down to you...
One time up the hill is all you'll need for this. The only rest you get on the way up
is the time it takes to walk up to the kettlebells...which, of course, isn't really much
rest at all.
When you get to the top, just carry them both back down.
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Long-Distance Kettlebell Farmers
Walks
This is a very simple Loaded Carry...just a straight-up long-distance Farmers Walk.

Grab a pair of kettlebells and walk for a set distance (e.g. 500 m, 1 mile, 2 miles,
etc.)
These can also be done with dumbbells...it's just a bit more awkward in terms of
handling them for long distances. I find kettlebells work much better.
The pic shows a BIT heavier weight, using a pair of KettleClamps and 125 lb
dumbbells.
I like to do a two mile walk with a pair of 38 lb kettlebells.
Grip strength is definitely the limiting factor. When your grip starts to give out, set
the kettlebells down and allow yourself 5 seconds rest before starting up
again....just enough time to clear out some Lactic Acid for some recovery.
When you're doing this one, don't let your grip get to the point where the handles
slip out of your hands...that takes longer to recover from. We want to push, for
sure, but stay away from total grip fatigue.
You CAN use grip assistance for these, however, one of the main benefits is in the
grip work, so you will be limiting that by using grip assistance. Also, having
something wrapped on your wrists with weight pulling down will cut off the
circulation in your hands and potentially give you some temporary tingling feelings
in your hands.
Heavy/Light Kettlebell Carries

This is the exact same concept as above, with one MAJOR difference...you'll be
carrying kettlebells of two different weights.
I recommend using one that is about twice the weight of the other. I use a 25 lb
kettlebell and a 53 lb kettlebell for this.
The goal is to keep walking without taking more than a few seconds rest when
your grip starts to give out.
Obviously, your grip on the heavier kettlebell will give out first. When this starts to
go, set the heavy one down, switch the light one to the other hand, then pick up
the heavy one with the other hand and continue.
Your "rest" is holding the lighter kettlebell while you're walking.
This one is incredible for developing grip endurance.
I prefer to use this one for longer carries (e.g. 1/2 to 2 miles), however you can
definitely use it for shorter, more intense interval carries as well.
One Dumbbell or Kettlebell Carries

This version will torch your core.
Very simply, you will carry ONE heavy dumbbell or kettlebell for a long-distance
walk of 1-2 miles or more.
Switch sides as needed to maintain your grip. Depending on how heavy you go,
you might wish to use straps or hooks to maintain your grip on the weight, since
the focus here will be on core loading, not necessarily grip strength training.
The uneven loading on the body is going to put MASSIVE torque on the core over a
long period of time. In order to keep the spine vertical and neutral, your deep core
muscles must be contracted the whole way through.
It's tough and extremely effective
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Loaded Running With a Sandbag
Running with a load on your body is an awesome challenge. I prefer to use a

sandbag for loaded running as it conforms to your body.
I'll give you some sample distances and intervals, but honestly...you can just use
your own best judgement for these. You'll know what your body is capable of...and
if you don't, you'll find out FAST.
For example, you may be able to do just 4 intervals of 100 m.
This training can be used as a "finisher" after other Metabolic Monster circuits or as
a workout on it's own (simply by doing more intervals).
Part 1 - 10 x 250 m - 70 lb sandbag on shoulders

Run at a moderate pace. You will start off pretty fast but your legs will turn to lead
very quickly.
When running, you'll want to use a more "shuffling" type of gait rather than an up-
and-down movement. The more up and down you move, the more impact the load
will have on your legs and the faster you'll tire.
The sandbag in the above pic is heavier (140 lbs), but the positioning is exactly the
same.
Take 2 minutes rest in between intervals...this training is a challenge to your

cardiovascular capacity and also your leg and core strength.
After finishing the loaded running...
Part 2 - 500 m Cradle Carry

Then it was 500 m cradle carry (walking) with the same 70 lb sandbag. To do this,
clean the bag and scoop it in your arms like a Zercher hold. Go as far as you can,
dropping it, then resting 10 seconds then pick it up and go again until finished.
You can also carry the sandbag higher up on the chest for an even tougher
challenge.
I find this type of carrying to be a nice compliment to the loaded running, targeting
the anterior aspect of the core to balance things out.
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Racked and Farmers Walk
Kettlebell Carry
This is a loaded carry that you could do either outside or inside...for time or for
distance. And all you need is a single kettlebell.
What you're going to do is carry a kettlebell non-stop, without ever setting it down.
You'll accomplish this by switching between two different positions over the course
of the walk...racked and Farmers Walk...and switching hands.
This will allow you to rest your grip and your shoulders while keeping continuous
loading on your body for a long period of time. This will develop excellent core
strength and endurnace as well as total-body conditioning.
Position 1 - Right Hand Farmers Walk

I'm demonstrating this carry in my basement gym with only a short stretch of
floorspace to work with to show that it CAN be done in a minimal area.
Just walk as far as you can then turn around and walk back in a continuous loop.
Position 2 - Left Hand Farmers Walk
As you're walking, switch the kettlebell over to the other hand and keep going.
Position 3 - Right Hand Racked

This position will give your grip a rest while moving the load upwards on your body
(working the shoulders traps and arms more directly).
Stop walking for a few seconds and get ready to clean the kettlebell. I recommend
you stop walking to do this...I tried while still walking and found it just messes up
the mechanics of the clean.
Start with the kettlebell between your legs, hips bent slightly. Snap the hips
forward, transferring the power through the core and upper body to the kettlebell.
Flip it up and rack it across your upper arm.
Then start walking again.
Position 4 - Left Hand Racked

When you start to fatigue, stop walking, swing it back down, the clean it with your
left arm and continue walking.
Now repeat the sequence for time or distance without setting the
kettlebell down.
Because I was doing this in my basement with a short amount of space, I opted to
go with a time period of 20 minutes. If were doing this outside, I would go for
distance (e.g. 2 miles).
This carry gives you a great, low-equipment option for hitting your body with the
metabolic demands of constant loading for long periods of time.
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Heavy Dumbbell "Shuttle" Carries
Carrying heavy dumbbells is actually a GREAT way to do cardio that also builds
strength and endurance at the same time.
For these carries, you're going to use a "shuttle run" style of interval, carrying
weights back and forth a set distance in specific ways.
It's a very simple concept and I've included a few different variations that you can
try.
I'm using my Reverse Hyperextension bench to set the dumbbells on, just FYI. You
may or may not have something that height that you can set dumbbells on. If you
don't, you can just set them back down on the floor or on a bench or
box...basically use whatever you have available to you.
In all of these variations, I've got a number of heavy dumbbells lined up (from 85
lbs to 125 lbs). I start with the lightest and work up.
Method #1 - Zercher Dumbbell Carries

The first version is the Zercher dumbbell carry. With this one, stand the dumbbells
up on end. Then squat down and clamp your forearms around the dumbbell handle
and stand up.
Now walk across the floor for whatever distance you have determined and set the
dumbbell down again (either on the floor or on top of something).
Then set it down on the floor to make room for the next dumbbell (I'm going up in
10 lb increments).
Repeat until you've moved all the dumbbells.
Method #2 - Switch Arm Carries

The next variation is carrying the dumbbell to the stand in the left arm then setting
it on top then carrying it back with the right arm.
Method #3 - Single Arm Carry
And finally, this is the simplest one...carrying the dumbbell in your left hand for one
loop around the room then switch hands and carry it with your right hand for one
loop aroud the room.
To make the switch, I like to set the dumbbell on end on my thigh then raise the
leg up, which gives you time to switch hands.
There you have it! Three simple resistance cardio dumbbell carrying variations that
will give you some great strength and endurance work in addition to the cardio
training.
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Sandbag and Kettlebell Loaded Carry
This is a long-distance (1/2 mile - 2 miles) loaded carry using a sandbag and a
single moderate-weight kettlebell.
When I did it, it was a 2-mile loaded carry, with a 53 lb kettlebell and a a 70 lb
sandbag slung over one shoulder.
First, grab the sandbag and heave it over your shoulder.
Reach down and grab the kettlebell. It should be set between your feet to make it
easier to pick up.
Now you're ready to walk. This high/low cross-body loading challenges the core
strongly, along with the support structures of your body.
When your grip is starting to fade, it's time to swtich.
You can set the sandbag down fully on the ground or (as I prefer) get it straing
onto the other shoulder without setting it down.
Set the kettlebell on the ground and grip around the lower 1/3 of the sandbag.
Sling it forward off your shoulder.
This will pitch your upper body forward.
Don't let it pull you too far...use your lower back and posterior chain to reverse the
direction and sling it back to the other shoulder.
Now you're ready to pick up the kettlebell again.
Grab it keep walking!
This combo carry is extremely effective. It can be done for long distance carries or
for shorter interval carries as well.
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Kettlebell and Weight Vest Loaded
Carry
This is a long-distance (1/2 mile - 2 miles) loaded carry using a weight vest and a
single moderate-weight kettlebell.
When I did it, it was a 2-mile loaded carry, with a 53 lb kettlebell and an 85 lb
weight vest.
Carrying just one kettlebell allows you to switch hands so your grip is never pushed
to the point of failure. Always make the switch before your grip gives out so you're
never pushing it to the limit.
Wearing the weight vest at the same time puts constant loading on your body.
Ideally, you want to do this entire walk with no stopping, just switching hands as
needed.
It is BRUTAL and incredibly effective for developing the traps as well as the support
structures of your upper body.
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Sandbag and Water Jug Carry
This is one of the toughest workouts you'll ever do...physically AND mentally.
Go for a slow 2-mile walk...
...carrying a 70 lb sandbag on one shoulder and carrying a 65 lb water jug in the

other hand.
You can adjust the loads based on your own strength level and adjust the distance
based on your own insanity level, but the bottom line is this...long distance loaded
carry with cross-tension loading on the body.
My experience:
When my grip started fading on the jug, I'd set the jug down, heave the sandbag
directly to the other shoulder and continue.
This was done without setting the sandbag down AT ALL the whole way through
(took me almost an hour to finish). If you need to rest and set the bag down,
that's totally fine. This one is horrible and true test of your determination and pain
threshold.
The cross-tension in the core and upper back is absolutely brutal...especially during
the last 9/10ths of the walk (not a typo).
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Heavy Trap Bar Farmers Walk
Intervals
The Farmers Walk is one of the BEST overall total-body exercises you can do. And
if you're not currently doing them in some way, shape or form, you're really missing
out on tremendous strength, muscle and conditioning benefits.
If you're not familiar with a Farmers Walk, you've actually done them before and
didn't even know it! The concept is very simple. You're just carrying weight. That's
literally it.
When you take this exercise and apply relatively heavy weight to it, you work
literally your ENTIRE body...grip, back, traps, arms, shoulders, legs..and yes, even
your chest to some degree!
We'll be using a Trap Bar for these intervals, not a straight bar. The Trap Bar is
essentially a bar that goes AROUND your legs. It's generally used for shrugs or
deadlifts, but it's PERFECT for Farmers Walks. The one I have is open at the
back...you may also see "hex" bars that form a complete cage around you as well.
I'm using 405 lbs in the demo...don't start that heavy if this is the first time you're
trying the exercise. Begin light, get familiar with the movement and how the weight
shifts while you're walking with it (and how to BREATHE while you're walking with
it!), then move up from there.
The weight should be something you're comfortable deadlifting relatively easily.

I've gone as high as 455 lbs on this Farmers Walk interval training and that was
pushing the limits as breathing and the load bearing down starts to limit the
distance you can cover.
I'm also using grip assistance in the form of hooks for this training so that grip
strength didn't limit the cardiovascular training I got. It's not 100% necessary to
use grip assistance but know that not using will likely force you to use less weight
or go shorter distances.
That being said, your grip will obviously get a lot more work without grip
assistance! It just depends on what your priority is...for me, in this case, it was
cardio training with maximum loading.
So first, deadlift the weight up.

Then start walking. Take SHORT steps that are fairly close in line with each other,
so you're not swinging the weight side to side...(almost like a tight-rope walker in
concept...though not quite that close in).
On the other end, I'll set the bar down, turn around, then come back.
Here's a straight-on view.
Go for about 20 to 30 feet in one direction, set the bar down. Then turn around
(just you, not the bar!) and face the other way, pick up the weight and come back.
Then set the weight down and rest about 30 seconds, then go again...just like
regular interval training.
This places tremendous demands not only on the muscular system but your
cardiovascular system as well. Carrying heavy loads demands massive amounts of
oxygen, just like any other form of cardio.
I will then do this for a set period of time, e.g. 10 to 15 minutes straight.
This sustained long-duration loading challenges the structures in your body in a

way that even "normal" weight training doesn't.
Long Distance Trap Bar Farmers Walks
Now, I'm not suggesting you do this, but to give you an idea of how far you can
push this type of training and the type of sustained loading I'm talking about, I've
also done this interval Farmers Walk training with 250 lbs on the bar...covering
almost a MILE...in just over an hour. And believe me, I got an INCREDIBLE cardio
AND strength/endurance workout from it!
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One-Shoulder Barbell Carry
This is one of my favorite types of loaded carry. All you REALLY need is a barbell,
though ideally you'll also have a good, thick barbell pad to help cushion the load
since there will only be one point of contact for the bar.
Since you'll likely be doing this one outside, I want to show you the best technique
I've found for getting the barbell into position on your shoulder, ready for carrying.
I'll also show you how to switch shoulders without having to set the bar down
(perfect for longer walks with lighter weight where you don't want to stop).
I would recommend trying these techniques with an empty bar first, before adding
weight. This will help you get the idea of how to do them.
Grab one end of the bar.
Raise that end up until the bar is vertical.

Once vertical, come down into a lunge position and press your shoulder into the
pad.
Key point here...if you're going to put the bar on your RIGHT shoulder, your LEFT
leg should be the lead leg in the lunge position. I've found this to be much better
for balance and for ease of getting the bar up.
DO NOT position your shoulder in the center of the bar. Your shoulder should be a
few inches closer to the front of the bar than the back. This placement is better not
only during the carry itself...it's also much easier to get the bar into position. The
unbalanced load means gravity will help pull the bar backwards and into position on
your shoulder when you bring the front end off the ground.
Here's a front view with the left shoulder (right leg forward).
CRITICAL POINT...notice how my elbow is braced ON TOP of my knee. This isn't as
important with lighter weight...the heavier you go, the more important this will get.
Let the back end of the bar start falling down behind you (remember how we
placed our shoulder forward to take advantage of the unbalanced loading...this is
where it comes into play).
At the SAME time, push up and back with your hands on the front end of the bar.
This is MASSIVELY assisted by your elbow bracing on your knee. Instead of your
abs taking the brunt of the load, you instead get a solid bone pivot point to push
off of, using your forearm as a brace. This technique allowed me to get 225 lbs up
onto my shoulder using this technique.
Once the bar is horizontal, just stand up from the split squat position.
Now make sure you're clear of any obstacles or people and you're ready start your
carry.
If you do this one inside a gym, make VERY sure that you mind where the bar is
so you don't hit anything or anybody...the thing is 7 feet long and you're not
carrying in straight forward and backward.
Now for the fun stuff...if you're doing a long distance carry and you want to do it
non-stop, this is my method for switching shoulders without stopping.
The first time you do this, stop walking (eventually you may get good enough to do
it while moving...tricky but possible).
First, reach back towards the bar with your free hand, rotating the bar on your
back as you do so. I don't have great shoulder flexibility so it takes me a bit of
reaching. You can use some bar momentum to make it come around a little further
if you need more help.
Once you've grabbed the bar, start bringing it around across your back. You'll
notice that the bar is higher up than in a squat placement. This reduces the
distance the bar has to travel by making it a smaller pivot point. It's not particularly
comfortable, which is why I do recommend the thick barbell pad.
At this point, you can use your legs to dip down and pop the bar up off your back
a bit to readjust the position.
Keep swinging it around until it's on your other shoulder.

All set! Keep walking.
Here's a view of it from the front (bar starting on my left shoulder). Reach up and
back to grab the bar with the right hand.
Swing it around across your back.

Then get it on your right shoulder.
When you're done and ready to set it down, you have two options.
First, if you've got bumper plates (or grass), you can just dump the bar off your
shoulder. No harm done.
If you DON'T, just reverse what you did to get the bar into position in the first
place. Come down into the split squat position.
Put the end of the bar onto the floor/ground and push it vertical.
Stand up while keeping control of the bar, then just set the end down.
Done!
How To Use The One-Shoulder Barbell Carry in a Workout

I use this exercise in three ways.
1. Long Distance Carries.
I generally like to 1-2 miles non-stop with a light to moderate weight, switching the
bar across my back without stopping.
2. Interval Training
This method allows for heavier loads. Get the bar up on your shoulder then walk 25
to 50 m. Put the bar down, take a rest period (e.g. 30 seconds) then repeat on the
other shoulder.
3. Cluster Interval Training
This is almost like normal interval training.
What I'll do is walk about 50 m. Put the bar down. Get the bar up on the other
shoulder. Walk 50 m. Then repeat for 300 to 400 m.
THEN I'll take a 2-4 minutes rest and repeat, coming back to where I started.
(I do this up and down the street in front of my house).
This gives you smaller intervals broken up into "blocks" of training with larger
amounts of rest in between.
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Useful Training
Equipment
Most of these workouts utilzed very common equipment, such as barbells,
dumbbells, kettlebells, benches and racks. However, there are a few specialized
pieces of equipment that I like to use that I've included in the workouts.
You may or may not have access to these pieces of equipment. And while I will tell
you where you can get them, it's not required that you have any or all of these
because I'll be listing alternative exercises and equipment on the workout pages so
you can use whatever you have available to you.
Sledgehammer Sandbags Bands

Slam
KettleClamp Trap Bar
Balls
Water
Weight Vest Chains
Jugs
Car Sled/Prowler Ropes
Grappling
PushX3 Handles Ankle Weights
Dummy
Haulin Hooks Thick Barbell Pad
1. Sledgehammer
One of my favorite pieces of equipment is the sledgehammer. Heavy hammering is
amazing total-body training. It builds power and core strength like nothing else,
and it's a LOT of fun.
The one I'm using in the picture below is called an Epic Sledgehammer. This is a
loadable hammer that has a thick handle (that can also be loaded).
You can get small sledgehammers at your local hardware store or home
improvement store...however, as you get stronger, you WILL need something
heavier to work with.
I have three hammers...a 15 lb one for warming up (or if I'm training somebody
who needs a lighter one), a 40 lb Monster Sledgehammer and a 100 lb Epic
Sledgehammer.
You can read my review of the Epic Sledgehammer here.
Get your sledgehammers here.
2. Sandbags
The sandbag is an incredibly versatile training implement. In these Metabolic
Monster workouts, you can use them for loaded carries, throws, weighted push-
ups, weighted chin-ups, cleans and much more.
You can read my review of sandbag training here.
Get your sandbags here.
3. Bands
Elastic training bands are some of my favorite training tools. They can used to add
direct resistance to an exercise, stragetically reduce the resistance of an exercise,
match the strength curve of an exercise...even provide concurrent resistance on the
working muscles during an exercise (meaning they add continuous but separate
tension on a muscle at the same time as it's working doing another movement).
Get your training bands here.
4. Trap Bar
The trap bar is one of my favorite overall pieces of training equipment. For
deadlifts, it puts you in the center of mass of the bar, allowing you to maintain a
more upright posture, without having to move the bar around your legs. This lets
you use heavier loads with less torque on the lower back.
The Trap Bar is extremely useful for heavy Farmers Walks, keeping the bar away
from your legs while you're walking.
The bar I'm using in the picture is called a Super Deadlift Bar, which is open on the
back rather than being fully enclosed (like a hex bar, for example). You can read
my review of this bar here.
In terms of getting started with a Trap Bar, this one is definitely the least expensive
option while still allowing for heavy loads to be used. I've loaded mine up to 600
lbs without an issue and regularly use it for 500+ lb lifts.
Get yours here.
5. Slam Balls
The slam ball is very similar in concept to a medicine ball...dead weight in ball
form. These are available in a variety of sizes. I have a 50 lb ball (that I use for
explosive throws and loaded running) and a 150 lb ball that I use for shouldering
and carries. These balls are made from thick rubber, filled with sand or sand-like
material and don't bounce when you drop or slam them. They're made to take
abuse.
You can often get these at your local sporting goods store (which will save you
money on shipping)), though the larger sizes generally do need to be ordered
online.
Get your heavy Slam Balls here..this is where I got my 150 lb ball.
6. Weight Vest
Adding extra resistance to your body in the form of a weight vest is an excellent
way to increase the demands of an exercise. I like using a weight vest to add
resistance to specific exercises and for loaded carries (either on it's own or in
combination with other implements).
The one shown here is a plate-loaded model from Kensui, which I'm a BIG fan of.
It's easy to load and use. The on you'll see in some of the exercise demos is called
an X-Vest, which is no longer being made, so I can't link to it!
Read my full review of the Kensui Weight Vest here
Get your weighted vest here. (use coupon code FITPOWER10 to get 10% off)
7. Chains
You can pick these up at your local hardware store or home improvement store.
The ones I use are simple auto tow chains that have hooks on the ends - 20 lbs
each right out of the bag, or you can have them cut to custom length at the
hardware store. These are excellent for "battling chains" instead of ropes to
increase the intensity of the exercise.
Because they're readily availalble locally, I wouldn't necessarily recommend
ordering them online, unless you don't have a choice.
8. Water Jugs
The simple water jug is one of the best pieces of cheap training equipment you can
get. I got mine at a local sporting goods store. These are 7 gallon jugs that, when
filled with water, weigh about 60 lbs each.
You can order these water jugs online here.

9. Car
One of my favorite ways to do "cardio" is pushing a car up and down the street.
This almost identical in concept to using a sled or Prowler, with one big
exception...speed.
Pushing a car, while it gives you good resistance, also allows you to build up some
good speed so you're exerting a lot of power while moving at a fast pace. This will
give you an incredible lactic acid build-up as well, which is great for fat-loss while
keeping muscle mass.
10. Push/Pull Sled/Prowler

It's essentially a sled that you load with weight then push or pull. It's a GREAT
conditioning tool - very demanding and builds incredible lower body and back
power, in addition to cardiovascular capability.
Get your Prowler here.
This is the sled that I use, from Freak Athlete Essenitals (called the Multi-Sled). It
has a central post for loading weight, removable posts for pushing against, and a
hip strap. They also offer plastic skis as an option for asphalt road training (highly
recommended).
11. Ropes
You can purchase regular ropes at any hardware store or buy them as "battling
ropes" from online fitness retailers. The benefit of buying them from a fitness store
is you'll get a better selection and the ends will already be taped off so they don't
unravel.
They can be used for climbing, slamming, battling, hanging, pulling, dragging, etc.
One of my favorite alternative uses for rope is to use it in conjunction with a car
(stringing the rope through the open windows of the car then holding the ends over
my shoulders and pulling the car down the street, like a horse and buggy).
Get your ropes here.
12. Haulin Hooks

For the most part, I recommend NOT using grip assistance for as long as you can.
We want your grip to get strong, along with everything else.
However, in some of the circuits, I WOULD recommend using hooks (or straps) to
help you continue past the point where your grip would give out.
Some good examples of this are the Trap Bar Farmers Walks and the Loaded Hill
Carries. In those cases, if you don't use grip assistance, you won't be able to push
the rest of your body as hard.
The best grip assistance equipment that I've

used is called the "Haulin Hooks"
I've got a full review of them posted on my site

here.
Basically, they're a set of extremely strong
hooks attached to a heavy-duty wrist wrap.
The design allows you to still grip your hands
onto the bar, allowing for good control of the
weight, without the bar rolling out of your
hands as you fatigue.
The hooks come with an additional strap that

you can wrap around the bar as well. I actually
got a pair of the heaviest hooks and didn't
much like the strap part, so I just cut it off with
a pair of scissors (doesn't affect the function of
the hooks).
They do offer hooks that don't have the strap

on them as well....I would recommend those.
Get yours on Amazon here.
13. Barbell Pads

I'll be honest with you...barbell pads are terrible for squats. They give the bar a
tendency to roll, which is why I'm NOT recomending you use them for squats. I'm
recommending you use them for loaded carries and for grip work.
One of my favorite loaded carries is the One-Shoulder Barbell Carry...and you

definitely need a barbell pad (especially a THICK one) to load it heavy.
To give you an idea, I've gone as high as 225 lbs for short distances and 155 lbs
for long distance (2 miles).
Normal pads are ok for lighter weights and for putting on a chin-up bar to do
squishy grip work.
For the heavier loaded carries, I recommend Hampton Extra Thick Barbell Pads.
These have extra thick padding to help cushion the loads (they work great for
exercises like barbell hip thrusts, too, just FYI).
What To Eat and
When to Train
As I'm sure you've gathered, this book is primarily about the workouts. To be quite
honest, if you're experienced enough to be using these workouts, you should
already have a pretty good grasp of what you should and shouldn't be eating.
That being said, I DO want to show you how I structured my own eating patterns
while using these workouts. This pattern worked VERY well for me for dropping fat
while maintaining strength, performance and muscle mass.
It's a very simple 3 day rotation - 2 days on, 1 day off.
Day 1 Day 2 Day 3

24 Hour Fast then
Low Carb Eating Low Carb Eating High-Carb "Cheat"
Meal for Dinner
Training Day Training Day No Training
Then it's straight back to Day 1. That's it.
This 3-day rotation means you're never far from a big refeed. On the refeed meal
you can literally eat WHATEVER you want and as much as you want with no
damage to your fat loss progress. Your body will be busy reloading glycogen into
your muscles and liver and utilizing the calories for recovery. This refeed will
actually HELP with fat loss, keeping your metabolism from slowing down.
The increased insulin sensitivity you get from the low carb eating will give you a
nice boost to your muscle mass and strength when you DO put the carbs back in
(insulin is one of the most anabolic hormones you've got).
If I felt I needed an extra day off (it can happen with how hard these circuits are),
I'd do a carb tapering plan that day. This means eating low-carb early in the day,
then progressing to higher carb at night. Then I would get back on the rotation
again.
To be clear...this is what I did. You can use these workouts WHENEVER you want,
as single workouts or put together in a series, like a program (as I did).
The Starting Monday Diet
This is my favorite eating strategy to get lean while preserving (and even gaining)
mass and strength.
I call it the Starting Monday Diet because you basically restart every Monday,
keeping more strict during the weekdays, then opening it up on the weekends. It's
similar to the approach above but a lot more detailed and strategic.
It's also completely designed around a 7-day week, allowing you to eat socially
while still staying strict when you need to.
You can learn more about The Starting Monday Diet here (highly recommended!).
Non-Stop Fat-Loss
Circuit Monsters
Monsters
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Circuit Monsters
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Metabolic Monsters

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Insane Strength, Fat Loss and

This is also not a "cardio" book...this is a STRENGTH and CONDITIONING

Finally...feel free to experiment with your own combinations of exercises

Exponential Drop Set Workout

Empty Bar Circuit

Antagonistic Mechanical Bodyweight Drop Sets

Car Pushing Sprints and Circuits

5-4-3 Hill Training

Long-Distance Kettlebell Farmers Walks

Useful Training Equipment

Drop me an email at support@fitstep.com.

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Please read the the terms and conditions

This entire workout consists of just 3 sets...3 Exponential Drop Sets.

For exercises, you'll do a Deadlift, a Press and a Squat.

Exercise #1 - Deadlift - Trap Bar Deadlift

Now perform TWO reps with that weight.

This next set is done for EIGHT reps.

When doing the 16-rep set, I switched to more of a "touch-and-go" technique in

And while it IS possible to do a final set of 64 reps, I actually wouldn't recommend

Exercise #2 - Press - Barbell Hang Clean and Press

Then press up.

Set 3 - 95 lbs x 4 reps

Set 5 - 45 lbs x 16 reps (empty Olympic Bar)

Exercise #3 - Squat - Bottom Start "Anderson" Squats

Set 1 - 315 lbs x 1 rep

Set 2 - 275 lbs x 2 reps

It's extremely brutal and incredibly effective!

I'm using a 135 lb barbell for this circuit.

Exercise #1 - Power Hang Cleans - 4-6 reps

My original plan was to do 10 squats in between exercise, but that quickly

Exercise #2 - Shifting Grip Barbell Bench Press - In and Out

Lower the bar to your chest.

Regrip then press back up.

Bottom Start Zercher Squat

Exercise #3 - Snatch Grip Barbell Rows - 6-8 reps

Get into position.

Then row up.

Bottom Start Zercher Squats

Stand up then get into position for the Split Squat

Set the bar down on the rails and you're done!

Do this in one continuous NON-STOP set...(select your own weights according to

Exercise 1 - Heavy Flat Dumbbell Bench Press - 105 lb db's x 5

In this case, you're going to be doing down-and-up ladders, meaning you'll be

Ladder 1 - Kettlebell Swings - Down and Up

Here's what it looks like:

Very Heavy - 4-6 reps

Ladder 2 - Loaded Carry Medley

Part 3 - Dumbbell or Kettlebell Farmers Walks - 85 lb dumbbells for 20 yards there

Part 4 - One-Arm Overhead Kettlebell carries - 52 lb kettlebell. Snatch up to top

Parts 5-7 - repeat the exercises in reverse order

Here's what it looks like:

Final Exercise - 40 yards of Dumbbell Crawling

I have a more complete description of Dumbbell Crawling in this circuit.

How can that be with a name like that?

Exercise #1 - Back-Off Bench Press - 6-8 reps

Yeah, seriously. This one is awesome.

Exercise #2 - Bar-in-Stomach Dumbbell Rows - 6-8 reps

This exercise is targeting abdominal bracing strength, in addition to the back.

Grab your dumbbells (same ones).

Exercise #3 - Bottom-Start Zercher Squats - 3-5 reps

Exercise #4 - Pass-Under Bulgarian Split Squats - 4-6 reps on

It's this pass-under that targets dynamic core stability.