Athletes are always looking for ways to maximize their return on investment in the gym. One of the best ways to accomplish this is to combine strength and endurance training into a full-body workout. If you are looking to improve muscular strength, muscular endurance, and overall fitness, give this workout a try.
1) Medicine Ball Throws: 20 reps (10 each side)
2) Jump Squats: 25 reps
3) Wide-Grip Pull-Ups: 6 reps (overhand grip)
4) Dumbbell Squat-to-Overhead Shoulder Press: 15 reps
5) Chin-Ups: 6 reps (underhand grip)
6) Sit-Ups: 30 reps
Each exercise will begin “on the minute.” When you begin the main workout, start your stopwatch and immediately begin knocking out the medicine ball throws. Let’s say the 20 reps takes you 30 seconds. This leaves you 30 seconds to rest before you begin the jump squats. Now, let’s say the jump squats take you 40 seconds to complete. This will leave you with 20 seconds to recover before you begin the wide-grip pull-ups. Each exercise starts “on the minute.”
Keep your stopwatch running the entire time in order to be exact with your rest intervals. Once you complete all 6 exercises (6 minutes), this is 1 circuit. The goal is to complete 3-6 circuits (18-36 minutes). These are non-stop circuits, so you will be “on the minute” the entire workout. There is no additional rest after completing a circuit.
This type of workout is going to circulate blood to the working muscles, create an amazing pump, get your heart rate jacked, and generate a lot of muscular fatigue. To be successful the first time trying this workout, err on the side of using lighter weight. Also, perform each exercise quickly and e ciently—think rapid-re repetitions (still maintaining good form, of course). The rapid- re repetitions will maximize the work, as well as maximize your rest intervals.
Perform this workout once or twice per week, leaving at least two days in between the workout. After completing this workout a few times, you can get creative and insert other exercises into the circuit, such as burpees, power cleans, pushups, jump lunges, dips, and reverse abdominal crunches.
// PHOTOS BY WILSON FOX
>> MEDICINE BALL THROWS: 20 reps (10 each side)
>> JUMP SQUATS (left): 25 reps
>> WIDE-GRIP PULL-UPS (right): 6 reps (overhand)
>> DUMBELL SQUATS-TO-OVERHEAD SHOULDER PRESS (left): 15 reps
>> CHIN-UPS (RIGHT): 6 reps (underhand)
>> SIT-UPS: 30 reps