Like many other people, I find my schedule very busy at times, leaving me with a short window to get a solid workout. I wanted something I could do at least twice a week that engaged the core, chest, triceps, biceps, back, and cardio. And I tried this and it has worked great. It works oposing muscle groups and is pretty well rounded. I am able to work other areas of the body other days, but when time is limited, this is my go to workout. Doing it, I’ve been able to maintain 6 minutes miles, keep my average consecutive pull ups at about 35, and increase my explosive power and speed. As a boxer I will say if you do MMA or Boxing, this is also a perfect workout before working the bag. I hope you all enjoy!
Run 2 miles as fast as you can. A pace that makes you push yourself to exhaustion. Ideal is 12 minutes (6 min miles) Start where you can complete the distance, yet be exhausted towards the end.
Rest for 3 minutes
Now you will alternate from Bench press to Pull-ups. You will do a 100 of each alternating between each set of 10. (10 rep on bench press – 10 pull-ups) The bar will be set at 135lbs or for more advanced, heavier (155lbs).
Typically the first half, or first 5 sets should be done wide grip for both pull ups and bench press, then close grip for the following 5 sets.
Do 100 strict, decline sit-ups.
Do 100 Hyper extentions (lower back)
Enjoy and let me know what you think in the comments!!