A New workout with some stank on it...

Scott Schwab:
With so much of a focus on cross-fit, interval training, and plyometric activities, I wanted to pull together all three and create a new workout that if we do in some degree, we will see results. Now, like anything, we will need to keep with the routine for 3 weeks and than, based on what we have learned from muscle confusion, we will need to switch things up. I will give you 1 group of exercises that will need to be done 2 or 3 times per week. I recommend on the other free days that you play a sport, or do an activity that you will enjoy but also get a great workout.

Move between each of the workouts, with a short break in between. I wont dictate a time, but if you stop breathing hard, it is time to get moving.

Exercise 1: Push ups- Do as many push ups that you can until your body cannot take anymore. For increased difficulty, move your hands inwards and outwards so that you are working more muscle groups. A good suggestion is to choose a goal and do three varieties or positions for the hands. For instance close together like diamond push ups, shoulder width apart, and as wide as you can go. Another suggestion for increasing the difficulty is to put your feet up on a bench, couch, or surface that will increase the difficulty.

Exercise 2: Lunges and more lunges. Our goal is to go a distance or a time that is longer than 1 minute. To increase the difficulty, one can grab dumbbells, wear weight bands, or a curl bars. Start one direction with the weight lifted above your head and return with the weights down to your side or positioned at a 90 degree angle.

Exercise 3: Take a weight that is 50% of your maximum weight. Hold the weight out in front of you as the starting point. Now move the weight down with arms to the side and back up as high as you can lift the weight.

Exercise 4: Pull ups- Often times pull ups are very difficult to do. However, there are machines that will assist, or put a chair underneath the bar and slowly use the chair as a help. We need to make sure that we use our arms more than our legs. Slowly work up to getting our chins above the bar. For increased difficulty, you may want to wear a weighted vest or hold a dumbbell between your feet.

Now repeat the cycle 4 different times with minimal breaks and pushing yourself to failure on each of the exercises. This will not only provide a great workout, but it can also serve as the start to a phenomenal cardio workout.

* Bike 30 minutes or jog 15 minutes. Intensity will depend upon how you feel, but make sure that you push yourself to the limit.

End your days with stretching and a core exercise that will complete the full-body rotation.