Thursday, October 18, 2012

5-Minute Density Workout

What can you really get done in 5 minutes?

The answer is a LOT. In fact, I could crush you in 5 minutes
with the right exercises, reps, and minimal rest time.

But that's a workout for another day. Today, you're going to
get fat burning 5-minute Density superset that is part of
Workout from "Clash of the Titans III: Romanz Revenge"

You can do this on its own (when you are pressed for time),
or as part of the full workout listed below.
 
To get Workouts B and C, and two more 4-week programs for just $7 go here.

Now onto the Density...

Clash of the Titans III: Workout A

  • Start with the general bodyweight warm-up circuit
  • Specific Warm-up Sets
    o Do one set of 1A with 75% of the chosen weight and do 6 reps.
    o Do one set of 1B with 75% of the chosen weight and do 6 reps.

    5-Minute Density Superset
    1A) Squats - 6 reps (2-0-1)
    1B) Push Press - 6 reps (2-0-1)
  • For each exercise, select a weight that you can lift roughly 10-12 times.
  • The goal is to perform as many reps as possible in 5 minutes.  
  • DO NOT lift the weight for 12 reps on your first set.
  • Instead, perform about 6 reps of squats, then 6 reps of push presses.  
  • Alternate back & forth for the entire 5 minute period, resting minimally.  
  • At end of superset, record the TOTAL reps you were able to
    perform on each exercise.

    (Try to beat that rep number next workout.)

    2A) Romanian Deadlift - 8 reps (3-0-1)
  • Rest 30 seconds.
    2B) Rocking Plank - As many as possible in 60 seconds
  • Rest 1 minute and repeat 2 more times.

    3A) 3-Way Lunge (hold DB goblet style) - 6 reps (2-0-1)
  • No rest.
    3B) Side-to-Side Inverted Row - 6 reps per side (1-0-1)
  • Rest 1 minute and repeat 2 more times.

    Static Stretching for tight muscle groups to finish off.

    To get the full 4-week "Titans III" workout and two more
    4-week programs from Roman and myself, grab this never-seen-
    before $7 Clash of the Titans workout package here.

    Get the Ultimate Roman and Craig Fat Burning Workout Pack

    And then get all density up on your fat burning,

    Craig Ballantyne, CTT
    Certified Turbulence Trainer 
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