Sunday's conditioning workout
Published: Tue, 04/03/12
Sunday was a fast day for me. I initially got the idea from Brad Pilon's Eat
Stop Eat book (he released the 5th edition this week by the way).
Now if you've never fasted before or you're new to it you might wonder
what kind of workout you can do on a fast day.
This will vary from person to person and you need to experiment on
your own, but I'm happy to share what has worked for me.
I find that I don't have the energy for a heavy strength training day with
low reps. I save that for a day where I've had some carbs.
In addition to my strength days I also do metabolic conditioning workouts
which you might have heard me refer to as hybrid cardio in the past.
Basically it's resistance cardio. It burns a ton of calories, and keeps your
heart rate going non-stop.
Here's the workout I did on Sunday.....
60-Minutes of Fat Loss Domination Outdoor Workout with Dan Long
and Joel Marion.
Dynamic Warm up
50 jumping jacks
20 squat jumps
40 TRX crunches
20 TRX Side Lunges
25 TRX Bicep Curls
10 Hurdles over the Bushes
Quick Feet on the Curb for 40 yards
Medicine Ball Throws in a Triangle. 3 people, 2 balls.
Medicine Ball Slams in the Ground. 3 people, 2 balls, 15 reps x 6 rounds
High Knees in place x 1 minute
5 Sprints x 50 yards. Walk back and repeat.
and Joel Marion.
Dynamic Warm up
50 jumping jacks
20 squat jumps
40 TRX crunches
20 TRX Side Lunges
25 TRX Bicep Curls
10 Hurdles over the Bushes
Quick Feet on the Curb for 40 yards
Medicine Ball Throws in a Triangle. 3 people, 2 balls.
Medicine Ball Slams in the Ground. 3 people, 2 balls, 15 reps x 6 rounds
High Knees in place x 1 minute
5 Sprints x 50 yards. Walk back and repeat.
We were moving so fast I probably forgot some stuff. If you attempt the
workout above, make sure you drink a lot of water.
Keep training hard,
Mike Westerdal
CriticalBench.com
P.S. I just ordered 2 boxes of this brand new performance drink called
PR7 from Prograde. I'm feeling confident that it can help me improve
workouts (especially on fast days).
There's no caffeine, no sugar, no artificial stimulants, no artificial
colors or sweeteners, and no carbonation.
So once you get the boost you need to "keep it going" you won't come
down with the dreadful crash associated with popular energy drinks/shots.
(If you've ever experienced "the crash" you know that this is very good news!)
colors or sweeteners, and no carbonation.
So once you get the boost you need to "keep it going" you won't come
down with the dreadful crash associated with popular energy drinks/shots.
(If you've ever experienced "the crash" you know that this is very good news!)
I haven't had the chance to use any yet but I do promise to share my
results with you. The reason I initially ordered is because I used to drink
energy drinks for the boost, but I knew they weren't good for my health
so I was on the look out for something else.
Nick Nilsson actually told me about these during the Superbowl and said
his deadlift went up a lot without any other changes.
If you want to read more about the ingredients check out the link below
and stay tuned for my test results.
P.P.S. If you're anxious to try it out too and don't want to wait for me to be
the guinea pig, use this coupon code at checkout to save 15%.
If you buy PR7 <<< Use this coupon code for 15% off: PR715
