Scott Schwab:
Crazy 8's
1. Push ups ( mix up the hand positioning to hit different parts of the chest)
2. Lunges (8 on each leg...hold weights to make it burn)
3. Bent over Rows (back is straight and keep your eyes looking forward)
4. Curls ( make sure to pump at the top of the curl for 2 secs)
5. Military press ( seated on a swill ball is best)
6. Tricep extensions (can use a bench or chair to do dips as well)
7. Pull-ups (try to have a spotter to make sure that all 8 pull ups are done)
8. Squat jumps ( can be split squat/wall sit for 1 min/or squat to chairs)
***All of these are done in sets of 8. This starts out easy, but the goal is to be burning at the end of one full cycle. If it is too easy, do not add more reps...ADD MORE WEIGHT...but keep it to the point where you can do all 8. The final goal is to be able to all 8 cycles with 8 reps each. ***between each cycle add an ab workout of crunches, planks, bends etc for your resting period...if this is done right, you will not have to add cardio because the workout will be the cardio...NO NO NO NO RESTING between sets.
***All of these are done in sets of 8. This starts out easy, but the goal is to be burning at the end of one full cycle. If it is too easy, do not add more reps...ADD MORE WEIGHT...but keep it to the point where you can do all 8. The final goal is to be able to all 8 cycles with 8 reps each. ***between each cycle add an ab workout of crunches, planks, bends etc for your resting period...if this is done right, you will not have to add cardio because the workout will be the cardio...NO NO NO NO RESTING between sets.
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