That’s a wild workout, Joel. I’m gonna give it a shot.
Just getting back into Tampa after spending an awesome weekend back “home” in Philly watching the Eagles crush the Giants 40-17.
Oh how sweet it was to watch that masacre up close and personal, just 7 rows from the field :-)
Now if only the Phillies can get their their act together for the final two games of the World Series…
We’ll see.
Regardless, after a weekend away I was ready to get back in the gym today, and after completing a pretty crazy session just moments ago, wanted to share it with you.
It all started with a 5 minute warm-up on the mill o’ tread, followed by some brief stretching, and then into the below beast of a circuit:
1. Jump Rope – 1 minute hard
2. Dumbbell Squats x 10
3. Dumbbell Deadlifts x 10
4. Dumbbell Shoulder Press x 10
5. Lat Pulldowns x 10
6. Elevated Push-ups x 10
7. Dumbbell Bent-over Rows x 10
8. Dumbbell Snatches x 10
9. Jumping Jacks x 100
10. Plank x 45 seconds
11. Dumbbell Bicep Curls x 10
12. Dumbbell Tricep Extensions x 10
13. Jump Rope – 1 minute moderate
14. Mountain Climbers x 50
15. Walking Lunges x 10 per side
Then I laid on the floor of the locker room for about 5 minutes (it was either that or vomit) and repeated the whole thing once more.
Want to try a new fat-incinerating workout today or tomorrow? I challenge you to give the above workout a try, and of course, let me know how it goes?
How about you? When was your last workout and what did it look like? Reply in the comments section!
Look forward to seeing what you’re up to!
Talk to you below,
Joel
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My last work out was this morning and it was pretty crazy too. Jump rope 5 mins
stretching, mountain climbing 3 sets of 15, jumping jacks 3 sets of 15, push ups 10 then 15 then 20, pull ups 10, dumbell squats, dumbell snatches, lounges then 15 jumping hacks. This felt great although I was out of breath I hadn’t worked out for 3 weeks.
my workout today was from vince delmontes no noncense book pretty intense
Joel, what were your rest periods–if any?
Also, did you use the same pair of dumbbells throughout, or did you change weights depending on the exercise?
I am doing it at 5am tomorrow morning. I will let you know if I vomit or not. Wish me luck!!
Same question as John Romaniello. Especially regarding the weights used. My last workout was a beginner TT bodyweight. Getting back into working out after taking about a month off…gasp. Anyone dare me to try this workout?
Looks crazy – I would love to try it but I am in PT for a hip injury and have to lay off the squats & lunges. Might have to write this down and try it when I am released to do things like this again.
I’m just re-starting after a few years(!!!) off – and my last workout was on a treadmill: A walking warmup followed by 6 1-minute run/1-minute walk sets – a high intensity interval workout. My running minutes got my pulse into the 90+ percent of my maximum heartrate. Recovery portion not so good, but, of course, I’m so out of shape that that was expected. Your workout would kill me, not that I could even complete it at this point.
Here was this morning: (For reference purposes, I am 56 years old)
5 minutes on Ellitical (heart rate up to 140 bpm)
Walking Lunges X 20
DB Squats X10
1 minute of Cardio (Elliptical)
Repeat two more times for a total of three sets.
Seated Leg Curls X 8
One minute of cardio (Elliptical)
Repeat two more times for a total of three sets.
Bb – Deadlift X 10
Db – One Arm Row X 10
One minute of cardio (Elliptical)
Repeat two more times for a total of three sets.
Ca – Seated close grip Lat Pull Down
One minute of cardio (Elliptical)
Repeat two more times for a total of three sets.
Db – Preacher Curl X 10
Bb – Bicep Curl X 10
One minute of cardio (Elliptical)
Repeat two more times for a total of three sets.
Db – Bicep Curl X10
One minute of cardio (Elliptical)
Repeat two more times for a total of three sets.
5 minutes on Ellitical (heart rate up to 140 bpm)
5 minute cool down and stretch
772 Calories in 60 minutes. Avg Heart rte for the hour of 120 bpm and a heart rate range of 100 – 147 bpm
Not bad for a grandpa!
47 yr old female. Workout was yesterday in a hotel gym.
warm-up
10 Y squats
10 pushups
10 goodmornings
2 sets of following supersets: (rest 30-60 seconds inbetween each superset)
1 arm DB snatches-20 lb dumbbell x 10
woodchops-20 lb dummbell x 10
rear delt machine flys (20 plate on whatever the machine was) x 10
chops (20 lb dumbbell) x 10
seated DB arnold presses (10 lb dumbbells) x 10
ab twists (4 kilo medicine ball to each side, touching floor) x 15 each side
DB lateral raise (10 lb dumbbells) x 8
one legged calf raises (20 lb dumbbells) x 15
DB shrugs (20 lb each) x 10
bent over DB lateral raise (10 lb dumbbells) x 8
I have simplified my workout, but it’s still pretty hard. I warm up gradually to my highest weight on the first set and try to get 5-6 reps as heavy as I can go, then as soon as I can break the weights down, I do about 60% of that weight and do as many reps as I can do (usually 10-15 reps). So it’s a total of 2 work sets per exercise and a total of 5 exercises. I do mostly machines so I can break down the weights quicker for the second set. The first one builds the muscle and the second one burns the fat. When I’m done lifting, I hit the elliptical for 20 minutes at a good pace (close to 150 BPM on the heart monitor).
40 yr old female.
– One arm clean press w/26# KB (10 x 3 on each arm)
– Hip thrusters w/35# KB (10 x 3); (both arms throw up KB at chest level & catch then push overhead)
– Flat Chest press w/25# DB’s (12-15 x 3)
– Flies w/20# DB’s
– Overhead press w/30# BB (12 x 3)
– Dual cable pulldown for back w/60-75# wt stack (10 x 3)
– Hanging ab leg pullups
My work out last night was as follows:
Sandbag clean and Squat 5 x 5 supersetted w/ rope rows (2″ dia. rope )
Deadlift 5×5 supersetted w/ pushups
sandbag floor press 5×5 30sec rest between sets
Bent over barbell row 5×5 supersetted with kettlebell clean and press
barbell curl alternating with DB hammer curl 6×5 total
Nice workout, Joel. Keeping varety for metabolic work is not always easy. This workout is a nice option.
Mine was yesterday morning. It was the last one from my deloading phase, so nothing complicated nor a lot of volume:
Deadlift: ramping sets of 5, one set left in the tank from my 5RM.
Weighted dips: same.
Seated row: same.
sounds great. I’ll have to give it a try. Hittin’ it Thursday Morning.
Dare ya!
swung a 45 kettlebell 25 times two handed
switched to single handed 45 15 times
did 25 perfect pushups
ran 3/4 mile at moderate pace
did 10 full dips
did 15 one handed 40 kettlebell rows each side
rested 2 minutes and repeated workout 2 more times
and I’m 60 :) try it
42 year old woman
Today’s Workout
20 minute lite cardio to warm up
quick stretch
Back Squat 40# BB 12x 3sets
Deadlift 40 # BB 12x 3sets
Walk’g Lunges 15# DB 24x 3sets
Step Up 15# DB 12x 3sets
Leg Press 110# 12x, 120# 12x , 130# 12x
followed by a good stretch
what are mountain climbers and plank
love this will do it Friday. Tonight I did:
15 air squats
20 walking lunges
front plank for 60 seconds
25 switch kicks
8 box jumps
10 push ups
15 stationary squats with medicine ball chest push outs
25 jumping jacks
10 ab rollouts
REPEAT 2 TIMES
hi joel
looks like a wicked workout will try it out and let you know what happens next
That workout looks kick ass for burning fat!
23 yr old male
Yesterday I did:
Afternoon:
Weighted chin-ups w/ 65#
Weighted dips w/ 82.5#
Snatch-grip deadlifts w/ 260#
4-6 rep range for first set of each exercise followed by 60 sec rest and then continue until reaching 20 reps total for each exercise. Super set chin-ups and dips followed by straight sets of the deadlifts.
Night:
EZ-bar reverse curl w/ 105#
2-arm DB lying tricep extensions w/ 42.5#
10-12 rep range for first set of each exercise followed by 60 sec rest and then continue until reaching 30 reps total for each exercise. Done as a super set.
Wow! What a bunch of show offs :)!!
always up for a challenge-will try it out tomorrow as it is going on 10 p.m. here.
…night all
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Hey, it’s Joel! So you want to know a little more about me, huh? Well, I’d be happy to oblige :-)
I guess it all started back in 2001 (my freshman year of college) when I was just a “skinny fat” 19-year old kid. At the time, I was spending close to 2 hours a day in the gym (now my workouts last about 30 minutes), and despite my efforts, you’d probably never guess I worked out a day in my life by looking at me...