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WORKOUTS
Nick Wachter
Personal Trainer & Conditioning Coach
PhysiKcal Fitness, Jan 2014
WORKOUT + TABATA or 20, 10's
Choose any 5 large body exercises.
Boxing
Skipping
Floor to celiing press
Lie down, Stand ups
Tyre flip
Rower
Box Squats
Perform 20 seconds FLAT OUT work.
Rest for just 10 seconds
Repeat 8 times
Thats 4 min of 20sec work 10sec rest (x8)
20 flat out 10 rest
20 flat out 10 rest
20 flat out 10 rest
20 flat out 10 rest
20 flat out 10 rest
20 flat out 10 rest
20 flat out 10 rest
20 flat out 10 rest
Rest for 4 minutes then perform same workout with the next exercise. Rest for 4 mins and then repeat with next exercise and so on.
Advanced Trainers
Aim:
The aim of this workout is to fatigue the body as quickly as possible.
It is all about pain!
Working at 90% will not give you the benifits this workout is designed for. It is better to do 1 or 2 exercises flat out, instead of all 5 slowly.
Dont let your technique slip. It is important the movements stay large to ensure a massive demand for oxygen and thus a big demand on your heart and lungs.
Why not download one of the many smart phones apps that allow you to do this. Bodyrock TV recommend "gym boss" but there are hundreds on the market
