Just wrote up a workout for Women's Health magazine, and decided I'd give you an advance look at a slightly different version of the workout.
We put this together because the 300 workout from MH was super popular, the main reason being the challenge it put out there. The workout was measurable and comparable. Let's do the same here...with some fun exercises that will push you to the limit. Do this circuit at the end of a short strength workout. In week 1, do the circuit only once in a single workout. In week 2, you can do it twice in a single workout. Repeat the circuit twice without any rest between exercises. Rest 1 minute between circuits when you do 2 in a single workout.
NOTE: This is for advanced fitness levels only.Let me know how it goes.
1) Medicine Ball Slams Take a 4-6lbs medicine ball and hold it in both hands at your belly button. Step forward with one foot and lift the ball up over your head. As you plant your foot down, slam the ball into the ground (set up a couple of mats if you are doing this in a gym to dampen the sound). It will look like you are doing a soccer throw-in, but slamming it straight down instead of throwing for distance. After you've done this, race and retrieve the ball and repeat for a total of 8 slams.
2) Squat Jumps Stand with your hands clasped behind your head and feet shoulder width apart. Drop your hips and do a quarter squat then jump up as high as possible. Land with your knees bent and hips back to help your muscles absorb the force. Straighten up and repeat for 6 total jumps.
3) Inverted Row Set a bar just below hip height in a squat rack or smith machine. Lie on the ground with your chest under the bar. Grab the bar with an overhand grip slightly wider than shoulder-width apart. Keep your body in a straight line and row yourself up to the top position. Squeeze your shoulder blades together. Repeat for 15 repetitions. You won't be able to do 15 in one set (most likely), so rest 10 seconds and do some more. Continue in this fashion till you hit 15 reps. You can do the beginner version with bent knees if you want.
4) Decline Pushups, Regular pushups, or kneeling pushups Place your feet on a bench and hands on the ground, just wider than shoulder width apart. Keep your abs braced and do 20 decline pushups, taking your forehead within 2 inches of the floor. Use the same rest pause routine as with the inverted rows. If you can't do decline, do regular pushups, or kneeling if you can't do regular. Don't do it if its too hard for you,
CB
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Showing posts with label Craig Ballantyne. Show all posts
Showing posts with label Craig Ballantyne. Show all posts
Friday, September 7, 2007
The Dark Side of Cardio
Cardio is over-rated, over-done, and leads to over-use injuries. That's one of the dark sides of cardio. I was recently asked...
Q: Craig, could you explain to me why long slow cardio doesn't really work for fat loss and how your system of training has helped thousands of people shed fat and gain lean muscle?
CB:First, let me clarify my opinion of "cardio" and "aerobics". I know slow cardio can work for fat loss, but those who get the most benefit are often young, heavily muscled males with time on their hands and genetics on their sides.
They can workout 6 or 8 hours per week and have lots of muscle so even if they lose a bit, it won't matter.
But for people that only have 2-3 hours total exercise per week and want a buff body, rather than a skinny, weak physique, I have found that slow, traditional cardio is not the way to go.
Slow cardio is just not efficient for overweight women (i.e. those that use it most!), and slow cardio works less the longer you use it. You'll hit a plateau pretty fast with a cardio-only approach.
Those are my observations.
And realize when I talk about fat loss, I'm talking about getting the most results in the least amount of training time - because that is the population I deal with. I don't train fitness models that have 8-10 hours per week to train. Things might be different there, especially as you get closer to competition.
But for real life, slow cardio is one of the last places I would turn for fat loss help.
And because there are millions of men and women out there with little time to train but a real need to lose fat.
Because there are so many of these people out there that have relied on slow cardio in the past, when they switch to the Turbulence Training approach, it's an almost overnight success story. Hence the high volume of great feedback we have on the program.
******Craig Ballantyne is the author of Turbulence Training, a website devoted to helping women get more fat loss results in less workout time with a variety of free weight and
bodyweight exercises. Visit his site to get your Dark Side of Cardio
Q: Craig, could you explain to me why long slow cardio doesn't really work for fat loss and how your system of training has helped thousands of people shed fat and gain lean muscle?
CB:First, let me clarify my opinion of "cardio" and "aerobics". I know slow cardio can work for fat loss, but those who get the most benefit are often young, heavily muscled males with time on their hands and genetics on their sides.
They can workout 6 or 8 hours per week and have lots of muscle so even if they lose a bit, it won't matter.
But for people that only have 2-3 hours total exercise per week and want a buff body, rather than a skinny, weak physique, I have found that slow, traditional cardio is not the way to go.
Slow cardio is just not efficient for overweight women (i.e. those that use it most!), and slow cardio works less the longer you use it. You'll hit a plateau pretty fast with a cardio-only approach.
Those are my observations.
And realize when I talk about fat loss, I'm talking about getting the most results in the least amount of training time - because that is the population I deal with. I don't train fitness models that have 8-10 hours per week to train. Things might be different there, especially as you get closer to competition.
But for real life, slow cardio is one of the last places I would turn for fat loss help.
And because there are millions of men and women out there with little time to train but a real need to lose fat.
Because there are so many of these people out there that have relied on slow cardio in the past, when they switch to the Turbulence Training approach, it's an almost overnight success story. Hence the high volume of great feedback we have on the program.
******Craig Ballantyne is the author of Turbulence Training, a website devoted to helping women get more fat loss results in less workout time with a variety of free weight and
bodyweight exercises. Visit his site to get your Dark Side of Cardio
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