Bodybuilding & Cardio Intensity in One Workout from coach will

Apr 13, 2020 | By Will Gordon,

Here’s a way to get in a quick workout combining traditional bodybuilding and high intensity cardiovascular training! (Intensity addicts – this is your way of working in body building.) 

Step one: Pick 4 of your favorite pump-inducing lifts.

Examples include:

  • Bicep curls
  • Back squats
  • Weighted lunges
  • Lateral shoulder flys
  • Front raises
  • Bench press
  • Strict or push press
  • Deadlifts
  • ….the list continues!

Step two: Pick a random order for them and do each movement 6 to 10 reps in a row, but the last two reps should lead up to failure, without rest.  

Step three:

Finish the round out with a minute of hard cardio.

Run, do burpees, row, find a skierg, airbike, do double unders, whatever you like!  

After you finish going to near failure with all 4 lifts and your minute of hard cardio (I’m talking unsustainably hard), take 2 minutes to rest and call that round one.

Step four: Repeat!

Shoot for 4-5 rounds and adjust the weight you use as needed to get a killer pump and near death experience during the cardio minute.

Here’s one of my favorite combinations, but I constantly mix this up by picking muscles I want to use and hammering them!

-Lateral Flyes, 25#

-Bench Press, 185#

-1 minute of air squats

-Pullups or lat pulldowns

-1 minute Echo Bike

*2 minutes rest