It’s time to get shredded for summer with a full body functional power circuit which is made up of series of neuromuscular demanding body-weight exercises mixed with cardio, which are done in succession and focus on short high intensity work which forces the body to accelerate, decelerate and dynamically stabilize forces upon, within and throughout it. This type of training produces high levels of the lactic acid. Lactic acid accumulates in the muscles when working between 85%-90% of your maximum heart rate. It’s a key chemical to dispose dietary carbohydrate and the breakdown of glucose produces lactate and hydrogen ions. The increased hydrogen concentration is what everybody feels and what everyone should fear. It is the hydrogen that lowers the ph of the blood, gives you the ‘burn’, increases respiration and eventually inhibits muscle contractions. The aim of lactate tolerance training is to saturate the muscles in lactic acid in order to educate the body’s buffering mechanism and to speed up the dissipation of lactic acid. So if you want to be a beast you have to train like one and suck up all the pain which goes with it!
Sounds like hard work compared to the ‘usual training’ but when you look at the extra benefits, you might reconsider. When lots of work is done in a short period of time, speed is usually a major variable in the equation. Speed provides momentum and controlling momentum requires strength. The more speed, the more momentum, the more momentum, the more strength needed to manipulate it. Not a bad by-product! Also, the high work output also produces high hydrogen concentrations and low blood ph as previously mentioned. This metabolic state requires aerobic metabolism to regulate it, especially during the recovery periods (excessive post-exercise oxygen consumption). So the cardio you are looking for is built into the performance and recovery.
Sets & Reps: 20 reps of a body weight exercise (except L-Sit) are to be followed by 1 min intense cardio. Do the whole circuit 3 times with a 2 min break after each round. Include this twice a week on top of your normal training.
Cardio Options: Sprints, Stairs, Rower, Box Jumps, Boxing
(You can just repeat one of the cardio options if all are not available to you)
Single leg Roll-up
Using momentum, roll onto back and on the way back, place your right foot on the ground and stand up. Lower yourself back down with a pistol squat and repeat on the other side. 20 reps total.
Arm step over with Scorpion Push-up
In a push-up position, arms extended, take your left arm over your right and then right arm to side. Bend arms to 90d and bring left leg over your back to the ground on your right. Take leg back, push up and repeat on the other side. 20 reps total.
Pull your chest to the bar, lean across to the right and then to the left, back to centre and then back down. Repeat 20 times.
Handstand Kipping Push-up
With your head and hands in a triangle position on floor, legs bent and back against wall, throw your legs up extending your hips, and with momentum, lock out your arms so that you are in a handstand. Repeat 20 times
With your legs extended in front of you and your arms locked out, lift your bum off the floor and hold for 2 mins.