The Most Ridiculous Workout Ever

Title: The Most Ridiculous Workout Ever.

Goal: Perform a whole body workout 3 times a week incorporating resistance training and cardio.

I use this workout as a transition between two different kinds of workouts I’m doing. I’ll take a week between an 8 week power training and 10 week body building program to do this workout. It’s a complete change of pace and some rest for over worked joints and muscles.

Time: 45 minutes or 35 if you knock off the last 10 Min HIIT. 10 Min HIIT is trainer talk for Ten Minute High Intensity Interval Training. It’s a form of cardio that involves varying your intensity level widely over the course of 10 minutes. It burns fat, tones AND STRENGTHENS muscle all while conditioning your heart. More on that later.

The Workout:

-          Barbell Complex – 1 X 10. The complex involves a little explanation. Each of the movements you see listed below are exercises in and of themselves. But in the case of the complex you perform 1 rep of each movement cycling through them all. It’s kind of like a circuit but because each of these movements tend to fall in the power lifting/explosive category of movements and your only doing 1 rep of each it’s an insult to someone doing a complex to say they’re doing a circuit. Each rep is pretty difficult. Here are the movements:

o   Dead Lift

o   High Pull

o   RDL

o   Power Clean

o   Military Press

o   Squat

o   Push Press

Here’s a vid of me doing a few reps for ya:

As soon as you finish your 1 set of 10 reps of the Barbell Complex move on to the

-          10 Min HIIT
You can do a 10 Min HIIT on any piece of cardio but for now we’ll use a treadmill as an example. Hop on a treadmill and use the following paces for each minute:

1st min – your average walk
2nd min – your slowest jog/trot
3d min – your fastest possible walk
4th min – your average jog
5th min – your fastest possible walk
6th min – your fast jog – your basically running at this point
7th min – your fastest possible walk
8th min – your fast jog – your basically running at this point
9th min – your fastest possible walk
10th min -your sprint
NOTE that everybody is going to have a different actual speed. The 6′ 5″ tri-athlete is going to have a faster “fastest possible walk” than a 5′ 10″ dynamically good looking 44 year old fitness enthusiast and blogger.

Now for the
-          1 Minute Drill
For each of the “1 minute” exercises do the exercise for one minute straight. Here are the exercises:

o Push-ups

o Sit-ups

o Pull-ups

o Dips

If you fail prior to a minute pause the exercise as briefly as possible then resume. The idea is to get you conditioned to continuously do the exercise for 1 minute. After you’ve done an exercise for 1 minute rest 30 seconds and move on to the next exercise.

Then it’s back to the

-          10 Min HIIT
Ugh, Tim, this sucks. I know, kind of fun huh?

Now move on to a
-          Barbell Circuit – 1 X 10 Pick a weight and do a set of ten of each exercise sticking with the same weight through all of the exercises. No rest between exercises. Here they are:

o Bent over rows

o RDLs

o Squat

o Floor Press (Bench Press performed on the floor)

o Standing Calf Raises

o Military Press

o Bicep Curls

o Close grip push-ups

After that, guess what, it’s back to the

-          10 Min HIIT

. . . AND THAT’S IT, YOU’RE DONE!

That wasn’t so bad was it? Your comments below.

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2 Responses to “The Most Ridiculous Workout Ever”

1. rwcthomas says:

   April 25, 2011 at 8:02 pm

   Absolutely crazy workout. My workout partner and I just finished 6 weeks of a push-pull workout and decided to do this workout MWF before switching to our next workout. I’ll be honest, we skipped the second and third HIIT’s…only because the rest of the workout was that crazy. Felt like it was one of the best cardio workouts I have had in a while. Heart was beating out of my chest and I felt queezy by the time we got to the 1 minute drill dips.

   Barbel Complex – Started at 95 lbs, but by the end of the 4th “rep” found that I needed to drop to 75 lbs. The power cleans and military presses became too difficult

   HIIT #1 – all treadmills were taken, did it on the elliptical. really felt it around the 7 minute mark. Added a 30 second slow cool-down period on the end.

   1 Minute Drill – Managed between 35-45 pushups and sit ups. Between 10-20 pull ups (the last 15 seconds were with a spot). Between 15-25 dips.

   Barbell Circuit – Weight was light, but you fatigue quickly. 45 lb olympic bar only. Probably will add 10-20 lbs next time.

   We plan to add in the 2nd round of HIIT on Wednesday and maybe do all three on Friday.

   Thanks Tim.

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   • Tim says:

     April 25, 2011 at 9:09 pm

     Thanks Ryan,

     I like the adjustments you guys made to work into what I’ve got there. That’s smart working out.

     Tim