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.
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.
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