I’ve got another circuit for you. All you need is 2 dumbbells, not too heavy and not too light, but you can do it without weights also. We’re gonna do fundamental movements in cardiovascular capacity.
That means getting your cardio up and keeping it there. This is a way to get your cardio in and also increase your overall fitness level because the movements that you’re doing are high intensity and are muscle-building at the same time.
Be Careful With Longterm Cardio
Now, doing just cardio is fine, but our bodies are not very good at doing that type of activity and maintaining muscle. So you do what’s called waste muscle when you do long term cardio.
Keep in mind that a sprint can always increase your endurance, but endurance doesn’t necessarily increase your explosiveness. What we’re doing here is all explosive, and it’s gonna be kind of extended because we’re doing 5 movements several times.
If you’re like me and don’t want to spend an hour on a treadmill or stair climber, you can do stuff like this. It’s taxing, it’s challenging, but you’re not burning away muscle, and it doesn’t take long. You’re building muscle while incinerating fat.
Alright, let’s get into it. Here are the movements:
1. Weighted Burpees (x 5)
2. Weighted Side Step Overs (x 5 each side)
3. Thrusters (x 5)
4. Push-Ups With Row (x 5 each side)
5. Weighted Jumping Squats (x 5)
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Do all of this, then take a 20-second break and then do it all over again. Do as many reps as you can. Listen, this style of training is more exciting, and it’s a little bit more fun and efficient. If you’re interested, I do a 30-day challenge called Alpha Shred Challenge.
I program 30 days of training and custom nutrition—not cookie-cutter shit. It’s custom-designed to your weight, gender, and very specific to your particular macronutrient needs.
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Anyhow, back to the circuit. Go try this today and let me know in the comments how many reps you were able to get in before calling it quits.