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There are all sorts of names floating about for this type of workouts (complexes, circtuis, Cross Fit Style) but all that matters is that this is one half hour of strength, conditioning and pain that will get you in shape quick!

This workout is a modified version of the Beastly Circuit from Ashley Jones who is the Strength and Conditioning coach with the rugby team, the Crusaders.

Take one barbell (I have done it with 30kgs and 35kgs total weight, trust me, that’s plenty!) and perform the following exercises for six repetitions each before moving onto the next exercise in the series.

1. Deadlift
2. Power Clean
3. Front Squat
4. Push Press
5. High Pull
6. Bent Over Row
7. Romaniam Deadlift

So that’s 42 reps without any rest. Be sure to use a weight that you can lift on your weakest exercise of the series. You might find that your grip struggles at some stage, push through the pain but not if it compromises your safety.

Once you have done your 42 reps, jump on a stationary bike and go as hard as you can stomach for two minutes.

That’s one of six rounds. it should take between 20-25 minutes to complete all six rounds and that’s when the real ‘fun’ begins!

To finish you need to do one round, yes only one (how generous of me!!) of the following:

1. Chin Ups – Max Reps
2. Dips – Max Reps
3. Step Ups – 20 Each Leg
4. Body Row – Max Reps
5. Hindu Pushups – Max Reps
6. Jump Squats – 20 Reps
7. Pushups – Max Reps
8. Static Lunges – 20 Reps Each leg

You are now officially done! Total time should be 30 minutes or just under. If you aren’t questioning why the hell you are doing this workout from about the five minute mark onwards, then you need to lift the intensity.
You should be cursing my name by the time you hit the final stage, and you should be as happy as Larry once you are finished!

Once it’s all over you will have completed one of the toughest workouts I’ve tried and you’ll also be closer to your strength, fitness and fat loss goals.

Fat burning workouts need to be high intensity and use compound and full body exercises. The combination of using large muscle groups and minimal rest periods will shock your body into the fat burning zone. As my friend Donovan says, “There are two zones. The Comfort Zone and the Burn More Fat Zone…To get to one you have to get out of the other.”

If your workouts are in the comfortable zone you won’t be maximizing your fat burning potential. Push yourself and you will realise what you and your body are truly capable of achieving.

This weeks workout has three phases. The first two consist of 5 exercises performed in a circuit fashion with no rest between exercises. Rest 90-120 seconds between circuits, and take up to 5 minutes between phases.

A1: Front Squat x 20
B1: Chins x Max (-2)
C1: Mountain Climber x 25 each side
D1: Dips x Max (-2)
E1: Clean and Press x 10

A2: Romanian Deadlift x 20
B2: Inverted Body Row x Max (-2)
C2: Stability Ball Crunch x 25
D2: Pushups x Max (-2)
E2: Burpee x 10

Finish with Medicine ball slams 3 x 30secs with 30secs rest.

Remember: You can either be in the comfort zone or the Burn More Fat zone. To get into one you have to leave the other.

WHICH ZONE ARE YOU IN?

The easiest way to time these workouts is to buy a Gymboss timer. It’s probably the best 20 bucks you could spend on a training aid.

Round One

a: Dumbell Swing

b: Mountain Climber

Rest 60 seconds

Round Two

a: Step Up (alternate lead leg with pushups)

b: Push up

Rest 60 seconds

Round Three

Dumbell Push Press

Body Row or Bent over Dumbell Row

Rest 60 seconds

Head back to the top and repeat for rounds four to six.

Total time 30 minutes. Go the distance and you will really be the winner.

Give it a go and let me know how it goes!

James

Looking for a way to spice up your fat loss workouts? Then try this workout on for size!

It’s a full body, fat burning, metabolic blast that will have you shaped up in no time.

Because of the intensity of this workout, you only want to do it twice per week.

Warm Up
Start with some mobility drills (such as leg swings, arm swings etc) and a few minutes of foam rolling. This is the time to target your tight areas and get them loose for the upcoming workout.

Integrated Core Exercises

Chose from mountain climbers, cross body climbers, prone cross toe taps or your favourite TRX core exercise.

2 sets x 120 seconds with 120 seconds rest

followed by

1 set x 60 seconds

The Workout

A1: Chin Up – 8 reps
A2: Static Lunge – 20 reps

Rest 60 seconds and repeat two more times for a total of three sets.

B1: T Push Up – 8 each side
B2: Stability Ball or TRX Single Leg Curl – 12 reps each side

Rest 60 seconds and repeat two more times for a total of three sets.

C1: Inverted (Bar or TRX) Body Row – Maximum reps possible
C2: Overhead Squat – 15 reps

Rest 60 seconds and repeat two more times for a total of three sets.

D1: Upright Row – 12 reps
D2: Lying Hip raise – 20 reps each side

Rest 60 seconds and repeat two more times for a total of three sets.

Integrated Core Exercises (yes we do them again!)

Chose from mountain climbers, cross body climbers, prone cross toe taps or your favourite TRX core exercise.

2 sets x 120 seconds with 120 seconds rest

Ouch! That’s going to be a tough one.

If you have any questions about the workout just leave a comment below.

Have Fun!!