How to Get a Stronger Body Using a Unique New Workout Style
Here’s an approach to getting a strong and shredded body using these hybrid gymnastics training techniques, along with my own addition of some high intensity intervals for athletes and exercisers who a bit more of a cardio component.
Ben Greenfield
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How to Get a Stronger Body Using a Unique New Workout Style
You’ve already learned all about the concepts behind opens in a new windowcombining gymnastics, weight training complexes and high intensity interval training to get a strong and shredded body. In this episode, by putting this all together, you’ll see exactly what a sample day would look like.
Below is the complete mash-up. Depending on which options you choose, this workout will last anywhere from 60-90 minutes. It is hefty, it is voluminous and it is intense, but it’s unique mashup of gymnastics, metabolic bursts and weight training complexes will get you extremely fit, with just a couple workouts like this each week (I do mine on Mondays and Thursdays).
Warmup:
Easy 5 minute jog
Full shoulder set with bands. I’ve been doing opens in a new windowthe exact Crossover Symmetry band training routine that I demonstrate in this video
30 burpees OR 1/8-1/4 mile run at race pace (masochists can do both)
Static Holds/Core/Positions:
45 second opens in a new windowStraight body hold between mats (stomach up)
45 second Straight body hold between mats (stomach down)
Max Time Wall Handstand
15-30 V-ups
30 Olga Crunches
Metabolic Boost For Exercisers Who Want More Cardio:
Insert 30 jump pull-ups OR 1/8-1/4 mile run at race pace (masochists can do both)
Gymnastics Exercises:
Planch Walks with opens in a new windowSliders
Crab Walks with opens in a new windowSliders
10 Press First Half Drills – Press Compression slider assist (start at 1 minute mark to end of video)
10 Press Ball Assist
30 Second L Sit Leg Extends (stay in tuck for as long as needed)
Metabolic Boost For Exercisers Who Want More Cardio:
Insert 30 burpees + 1/8-1/4 mile run at race pace (masochists can do both)
Gymnastics Exercise/Major Muscle Group Combo:
3-10 Muscle-up Thera-band Assist or (if muscle-ups already practiced earlier in day or sprinkled through day using opens in a new window“Grease The Groove” technique) weighted horizontal pull-ups or other hanging or grip activity like regular pull-ups or neutral grip pull-ups, one set to failure.
Metabolic Boost For Exercisers Who Want More Cardio:
Insert 30 jump pull-ups OR 1/8-1/4 mile run at race pace (masochists can do both)
Weight Training Complexes:
Choose 2-3 complexes from opens in a new windowthis exercise complex database and complete 3-5 sets or rounds, following the exact instructions, with full recovery between each round
Optional Metabolic Bursts For Finisher (choose one to three of the options below):
10-30 box jumps or band assisted squat jumps
4 sets treadmill sprints or Sprints with Jog back or band assist sprint in place
Tabata set on treadmill, rowing machine bike or elliptical (4 minutes of 20 seconds all-out hard, 10 seconds easy)
Cooldown:
My cooldown is simple: I simply do 20 arm swings and 20 leg swings then lay on my back for 2 minutes and do deep nasal breathing to reactivate my parasympathetic nervous system.
Summary
As I highlight in the article opens in a new window“How To Get A Strong & Shredded Body With Just Two Gymnastics-Style Workouts Per Week.” in addition to two of the gymnastics-style training sessions above, I am indeed stacking and sprinkling a few other components into my weekly program, such as obstacle course training challenges thrown at me by my opens in a new windowcoach Yancy Culp, mobility, foam rolling, opens in a new windowELDOA stretches, opens in a new windowCore Foundation training, opens in a new windowKundalini yoga, opens in a new windowmy biohacked infrared sauna, cold thermogenesis and tennis.
I share all of those additional components and how I manage to squeeze them into a week in this plan, which is the exact workout plan I’m following for the first three months of 2017.
Whew! That’s it! I hope you enjoy the muscle gain, strength, cardo and fat loss results you’re guaranteed to get from this program.
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