Fat Burning Cardio That Will Kick Your Ass!

Alright folks.. I have something fun in store for you guys today. A pure cardio workout that will wipe you out and get that fat burning. I only have 2 rules if you are going to attempt this workout.

1. BE INTENSE AND DON'T TAKE IT EASY ON YOURSELF.

2. WORK AS HARD AS YOU CAN DURING THE WORKOUT AND MAKE SURE YOU HAVE GOOD FORM THROUGHOUT, BECAUSE FORM IS EVERYTHING. SO WORK YOUR ASS OFF PEOPLE!

Now that we are clear, here is what you will do. You are going to start with a good warm up of the entire body and perform both static but primarily dynamic stretching. Do not attempt this without loosening up and being stretched out.

They have nothing to do with this workout. Im just ready for summer 

Cardio Circuit 1:


1) Dumbbell Hang Pull - 40 seconds as many reps as you can then rest for 20 seconds.


2) Offset Dumbbell Reverse Lunge - 40 seconds as many reps as you can then rest for 20 seconds.


3) Single Arm Dumbbell Swing - 40 seconds as many reps as you can then rest for 20 seconds.


4) Thrusters - 40 seconds as many reps as you can then rest for 20 seconds.


5) Single Leg/Single Arm Underhand-Grip Dumbbell Row - 40 seconds as many reps as you can then rest for 20 seconds.


***Do this entire circuit then rest for 2 minutes then repeat the entire circuit again.***


*When you repeat it the 2nd time around, switch arms/legs that you used for exercises 2 , 3 , and 5.*

>>>OK, Now I am introducing Part 2 of the circuit. After you have completed the 2nd round of the 1st circuit. Rest for 2-3 minutes and begin Part 2. 




Cardio Circuit 2: 


6) Dumbbell Chop - 40 seconds as many reps as you can then rest for 20 seconds.


7) Plank Walk Up to Push Up - 40 seconds as many reps as you can then rest for 20 seconds.


8) Rotational Dumbbell Straight-Leg Deadlift - 40 seconds as many reps as you can then rest for 20 seconds.


9) Squat Thrusts - 40 seconds as many reps as you can then rest for 20 seconds.


10) Jump Squats - 40 seconds as many reps as you can then rest for 20 seconds.


Then rest for 2 minutes and REPEAT Part 2 of the circuit again (just like you did on circuit 1). You should now have done 4 total circuits. This whole workout should not have taken longer than 20-22 minutes.


You should now be pretty exhausted but we aren't done just yet! :) 


Now I want you to rest for 3-5 minutes then grab 2 heavy dumbbells (I used 70lb dumbbells). Take these 2 dumbbells to the basketball court and go to the baseline. Here is the fun part.


Pick up a dumbbell in each arm and perform a farmers walk to the other side of the basketball court (baseline to baseline). Farmers Walk - hold a dumbbell in each arm at your side and walk as fast as you can, keep your head up and neck long. Do not look down..Look strait ahead. Then set down the dumbbells and SPRINT back to the starting baseline and then SPRINT back to the dumbbells you put down. Pick up the dumbbells and perform a farmers walk back to your original starting point and put them down. Rest for 60 seconds and then do this for a total of 3 sets. 

Performing Famers Walk with Kettle Balls..They can be substituted if you prefer them

You are finished with todays cardio workout. I hope you enjoyed it. 


After this workout I decided to get a little extra work in. So I did the following:


- 150 Free Throws
- 25 layups from each side of the basket
- 50 Jump Shots (usually from around the 3 point line)


Get better every single day people.


AP




- Here is an explanation of the 10 exercises if you do not know what I am talking about -

Dumbbell Hang Pull - Grab a pair of dumbbells and let them hang at arm’s length in front of your body, your palms facing behind you. Now bend at your hips and knees, and lower the dumbbells until they’re just below knee height. That’s the starting position. Now, in one movement, thrust your hips forward, straighten your knees, and raise up on your toes as you pull the dumbbells as high as you can by bending your elbows and raising your upper arms. Then reverse the movement and repeat.


Offset Dumbbell Reverse Lunge - Stand tall holding a dumbbell in your left hand next to your shoulder, with your arm bent. With your right foot, step backward and lower your body until your back knee almost touches the floor. Push yourself back to the starting position and repeat. On then next round, hold the dumbbell on your other side, and step back with the opposite leg.


Single Arm Dumbbell Swing - Hold a dumbbell at arm’s length in front of your waist, with your knees slightly bent. Without rounding your lower back, bend at your hips and swing the dumbbell between your legs. Keeping your arm straight, thrust your hips forward and swing the dumbbell to shoulder level as you rise to a standing position. Then simply swing the weight back and forth.


Thrusters  - Stand holding a pair of dumbbells next to your shoulders. Push your hips back, then bend your knees and lower your body until your thighs are at least parallel to the floor. As you push your body back up from the squat, press the dumbbells above your shoulders until your arms are straight. Then lower the dumbbells back down to your shoulders, and repeat.


Single Leg/Single Arm Underhand-Grip Dumbbell Row - Grab a dumbbell in your right hand, then bend at your hips and place your left hand on a bench in front of you. Raise your right leg so that it’s in line with your upper body. Now let the dumbbell hang straight down from your shoulder, your palm facing forward (an underhand grip). That’s the starting position. (If you prefer, you can use an overhand grip (so your palms would be facing behind you), instead of an underhand grip.Pull the dumbbell to the side of your torso, by raising your upper arm, and bending your elbow. Pause, then slowly lower the dumbbell back to the starting position. That’s one rep. On your next round, switch arms and legs.



Dumbbell Chop - Grab a dumbbell and hold it with both hands just above your right shoulder. Swing the dumbbell down and to the outside of your left knee by rotating and bending your upper body in the same direction. Reverse the movement to return to the starting position. On your next round, switch sides, this time holding the dumbbell over your left shoulder and chopping to down and to your right.




Plank Walk Up to Push Up - Start to get into a pushup position, but bend your elbows and rest your weight on your forearms instead of your hands. Your body should form a straight line from your shoulders to your ankles. Now brace your core by by contracting your abs as if you’re about to be punched in the gut. Without allowing your body posture to change (don’t let your hips sag!), place your left hand on the floor, then your right hand. Then push your body into the “up” position of a pushup. Now do a pushup. Then lower yourself back to your elbows into the plank position, by placing each elbow on the floor again. Repeat as many times as you can.


Rotational Dumbbell Straight-Leg Deadlift - Grab a dumbbell in your right hand and hold it next to your side. Stand on your left foot with your knee slightly bent. Lift your right foot off the floor and bend that knee slightly. Without changing the bend in your left knee, bend at your hips (don’t round your lower back), and lower your torso as you rotate it to the left and try touch the dumbbell in front of your left foot. Reverse the move to the starting position and repeat. On your next round, switch arms and legs.


Squat Thrusts - Stand with your arms at your sides. Push your hips back, bend your knees, and lower your body as deep as you can into a squat. With your hands on the floor, kick your legs backward so that you’re in a pushup position. Then quickly bring your legs back to a squat and stand up.


Jump Squats - Stand with feet about shoulder-width apart. Place your fingers on the back of your head and pull your elbows back so they’re in line with your body. Push your hips back, bend your knees, and squat down. Then jump as high as you can. When you land, squat and jump again. If that’s too easy, hold a pair of dumbbells at your sides as you perform the exercise.

:)