Have you guys heard of this?

[redsquirrel]

Is it just another form of circuit training? There's a guy who's [pretty lean- but not big- at my gym who told me I should do this workout; he totally swears by it to lose BF. I'm taking 5 mgs of Var, so I'm not so concerned about losing any muscle.

I've been wanting to change it up lately because I feel like I'm in a rut, but what do you all think?

CrossFit Workouts » iFitandHealthy.com

[ROCKETW19]

Is it just another form of circuit training? There's a guy who's [pretty lean- but not big- at my gym who told me I should do this workout; he totally swears by it to lose BF. I'm taking 5 mgs of Var, so I'm not so concerned about losing any muscle.

I've been wanting to change it up lately because I feel like I'm in a rut, but what do you all think?

CrossFit Workouts »*iFitandHealthy.com

Ya thats good stuff for functional training. I do similar for training for my fights.
one of our mods is realy into that stuff and I think trains peoploe in it.

[the art of war]

I was just going to say nekrawulf is certified in crossfit training isn't he ?

[redsquirrel]

Ya thats good stuff for functional training. I do similar for training for my fights.
one of our mods is realy into that stuff and I think trains peoploe in it.

So, you would recommend it to try and lose BF? Couple of issues I have- 1) I'm not going to do standing longjumps in a public gym- I'll sprint. 2) Is a dumbbell swing just using a kettlebell kind of exercise? 3) What's a Dumbbell, Burpie with Push up, and Push Presses w/ Barbell?

[ROCKETW19]

I was just going to say nekrawulf is certified in crossfit training isn't he ?

yup thats him I forgot,lol.

[ROCKETW19]

So, you would recommend it to try and lose BF? Couple of issues I have- 1) I'm not going to do standing longjumps in a public gym- I'll sprint. 2) Is a dumbbell swing just using a kettlebell kind of exercise? 3) What's a Dumbbell, Burpie with Push up, and Push Presses w/ Barbell?

I didnt waych the link so not sure about the exercizes. but you will lose bf and gain lean muscle and def get stronger. If you just wanted to lose bf there are plyometric workouts that are better.

[alwaysgrowing]

So, you would recommend it to try and lose BF? Couple of issues I have- 1) I'm not going to do standing longjumps in a public gym- I'll sprint. 2) Is a dumbbell swing just using a kettlebell kind of exercise? 3) What's a Dumbbell, Burpie with Push up, and Push Presses w/ Barbell?

I believe a push press is similar to a standing shoulder press, but you use your legs and semi-squat and explode as well to give you strength.

Burpie sounds like eating to much food and then doing pushups

[redsquirrel]

I believe a push press is similar to a standing shoulder press, but you use your legs and semi-squat and explode as well to give you strength.

Burpie sounds like eating to much food and then doing pushups

Ah, ok- thanks...Ok, so jury still out on the burpie & dumbbell thrust?

Rocket- what plyo workouts could you direct me to?

[redsquirrel]

And, to be quite honest, I really don't want to do alot of Plyo's in a gym setting...

[the art of war]

And, to be quite honest, I really don't want to do alot of Plyo's in a gym setting...

not quite the squat rack for the ego eh :hibb: :weights:

[ROCKETW19]

Ah, ok- thanks...Ok, so jury still out on the burpie & dumbbell thrust?

Rocket- what plyo workouts could you direct me to?

LOL, burpies is a up down very popular in prison and a very good exersize by adding in the push up that is a great exersize. Not sure how to explane it? you start off standing straight up squat down kick your feet out so you are in the push up position then do a push up kick your feet back under you so you are back in the squat position then jump up land softley and start over.

Honestly the P90X or insanity worouts are pretty good and I think that is what you are looking for? If so I have a friend that sells them maybe I can get you a deal? great for home workouts no need for the gym. I have my chica doing the same sorta stuff right now. I just was checking out the P90X and insanty last night. shes not quite ready for thoes yet but I know you could do them

[Scrumhalf]

Just google for burpees. Plenty of youtube videos....

Here's one:

YouTube - burpee


Burpees are a fantastic exercise. Do burpees for time - for example, 100 burpees in xxx minutes.. they are a killer.

Another variant are tabata burpees - they are guaranteed to shatter any illusions you have on your conditioning level. Do burpees as fast as you can, basically maximum effort for 20 seconds, followed by 10 seconds of rest. Repeat 8 times. It will take 4 minutes and will be the closest you will come to death ... :)

[ROCKETW19]

I take ideas from here for my chica every now and then. She sells sex apeal more than workouts but she still has some good plyo exercizes. I am sure you could bump up the intesity and get a good workout with some of these?
Workout Body, Workout Routine, Nutrition Information | BodyRock.tv
Or if you were here I could show you what I do but trying to explane it wont work I am to retarded.

[ROCKETW19]

Just google for burpees. Plenty of youtube videos....

Burpees are a fantastic exercise. Do burpees for time - for example, 100 burpees in xxx minutes.. they are a killer.

Another variant are tabata burpees - they are guaranteed to shatter any illusions you have on your conditioning level. Do burpees as fast as you can, basically maximum effort for 20 seconds, followed by 10 seconds of rest. Repeat 8 times. It will take 4 minutes and will be the closest you will come to death ... :)

20 seconds? we usally do 6 exersizes for 1 min each. 20 seconds would be easy try it for 1 min then remember you have 5 other things like it left to do.
after that 1 min rest after all 6 exersizes. then do it again 3 times followed by 6 totaly different exersize for 3 more times

[Scrumhalf]

No, no... I am talking about:

20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can
10 seconds of rest
20 seonds of burpees as fast as you can

I guarantee that by the 5th or 6th round, you will have a hard time getting off your kees. It is 4 minutes of pure hell...

Tabatas are a HIIT protocol. You need to go max effort for the 20seconds, not pace yourself.