This series of workouts is ideal for the home gym/garage gym athlete. They can also be very beneficial for the person who travels frequently and whose workouts are often relegated to the hotel gym.
In other words, these workouts are for the person who has direct access to cardio machines and gymnastic rings in the same space. For this reason, these are not the most ideal protocols for the commercial gym setting where the cardio section is typically set apart from the racks and pull-up bars.
These workouts combine full body strength and core exercises with short bursts of high intensity cardio, longer bouts of low intensity cardio, and 20 minutes of continuous cardio.
How to fit these workouts into your current program:
These are standalone workouts programmed into a 4-week phase. Each week builds in volume:
Each workout is programmed to be finished in 40–60 minutes (based on the weekly volume). We recommend performing these workouts on non-consecutive days.
PROGRAM NOTES
These programs make use of both high-intensity and low-intensity cardio.
High intensity cardio options include, but are not limited to:
Low intensity cardio options include, but are not limited to:
We suggest a Full Body Mobility Warm-up before each workout. Below is an example:
FULL BODY FAT BURN WARM-UP
Perform 2 sets of 10 reps each for:
Rings Lunge to Chest Fly/Stretch (face away from the anchor point)
Lunging Yoga Rotations
Rings Single Leg RDL
The following workouts are performed as a circuit, meaning you complete all exercises before resting, if needed.
These workouts are constructed from the following template:
Perform 2 sets of 10–15 reps each for:
1A. Glute Bridge
1B. Row
1C. Pistol Squat
1D. 20–30 seconds high-intensity cardio
1E. Plank (hands on handles)
1F. Atomic Push-up
1G. 2 minutes low intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
Perform 2 sets of 10–15 reps each for:
1A. Leg Curl
1B. Chin up or Pull up
1C. Reverse Lunge
1D. 20–30 seconds of high-intensity cardio
1E. Side Plank Raise
1F. Incline Push-up
1G. 2 minutes of lower intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
Perform 2 sets of 10–15 reps each for:
1A. Rings Alternating Leg Curl (continuous leg curls, like running)
1B. High Row/Rear Delt Row
1C. Cossack Squat
1D. 20–30 seconds high-intensity cardio
1E. Anchor Alternate Leg Raise
1F. Skull Crushers
1G. 2 minutes low intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
In the second week of this program, we replace the lower body pull (the Bridge or Curl variation) with a second squat variation. Continue to circuit all the exercises until completed, increasing to 2 sets of 15–20 reps for each exercise. Continue using the same Full Body Mobility Warm-up before each workout, below:
Full body Fat burn Warm-up
Perform 2 sets of 10 reps each for:
Rings Lunge to Chest Fly/Stretch (face away from the anchor point)
Lunging Yoga Rotations
Rings Single Leg RDL
Perform 2 sets of 15–20 reps each for:
1A. Squat Jump
1B. “T” Raise
1C. Step Behind Lunges
1D. 20–30 seconds high-intensity cardio
1E. Plank Fallout (move closer to the anchor point)
1F. Spiderman Push-up
1G. 2 minutes lower intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
Perform 2 sets of 15–20 reps each for:
1A. Lunge Jumps
1B. “Y” Raise
1C. Lunge (one foot in the cradle)
1D. 20–30 seconds high-intensity cardio
1E. Plank Pikes (hands on the floor/feet in the cradles)
1F. Chest Flies
1G. 2 minutes lower intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
Perform 2 sets of 15–20 reps each for:
1A. Skater Squat (similar to Reverse Lunge but back foot never touches the ground)
1B. Rings Pull-up or Chin-up (assisted if necessary)
1C. Mini Lunge Jump (one foot in the cradle)
1D. 20–30 seconds high-intensity cardio
1E. Anchored Double Leg Raise
1F. Dips
1G. 2 minutes lower intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
In the third week of this program, we return to the same exercises as Week 1, but with added Intensity Techniques:
Continue to circuit all the exercises until completed, increasing to 3 sets of 12–15 reps for each exercise. Continue using the same Full Body Mobility Warm-up before each workout, below:
Full body Fat burn Warm-up
Perform 2 sets of 10 reps each for:
Rings Lunge to Chest Fly/Stretch (face away from the anchor point)
Lunging Yoga Rotations
Rings Single Leg RDL
Perform 3 sets of 12–15 reps each for:
1A. Glute Bridge
1B. Row: ISO Hold
Hold last rep for 5–10 seconds each set
1C. Pistol Squat
1D. 20–30 seconds high-intensity cardio
1E. Plank (hands on handles)
1F. Atomic Push-up: Mechanical Drop Set
Start with a body angle/leverage point that allows for only 8 reps then move back up towards the anchor point to improve body angle/leverage point to finish 12–15 reps
1G. 2 minutes lower intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
Perform 3 sets of 12–15 reps each for:
1A. Leg Curl
1B. Chin-up or Pull-up: Cluster Set
Do 3–4 reps less than your max effort from Week 1, but for 3 mini sets
1C. Reverse Lunge
1D. 20–30 seconds high-intensity cardio
1E. Side Plank Raise
1F. Incline Push-up: Mechanical Drop Set
Start with a body angle/leverage point that allows for only 8 reps then switch to the standard ST Pushup (hands in the handles) to finish 12–15 reps
1G. 2 minutes lower intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
Perform 3 sets of 12–15 reps each for:
1A. Rings Alternating Leg Curl (continuous leg curls, like running)
1B. High Row/Rear Delt Row: ISO Hold
Hold last rep for 5–10 seconds each set
1C. Cossack Squat
1D. 20–30 seconds high-intensity cardio
1E. Anchor Alternate Leg Raise
1F. Skull Crushers: Mechanical Drop Set
Start with a body angle/leverage point that allows for only 8 reps then move back up towards the anchor point to improve body angle/leverage point to finish 12–15 reps
1G. 2 minutes lower intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
In the final week of this program, we return to the same exercises as Week 2, but with added Intensity Techniques:
Continue to circuit all the exercises until completed, increasing to 3 sets of 15–20 reps for each exercise. Continue using the same Full Body Mobility Warm-up before each workout, below:
Full body Fat burn Warm-up
Perform 2 sets of 10 reps each for:
Rings Lunge to Chest Fly/Stretch (face away from the anchor point)
Lunging Yoga Rotations
Rings Single Leg RDL
Perform 3 sets of 15–20 reps each for:
1A. Squat Jump
1B. “T” Raise: ISO Hold
Hold last rep for 5–10 seconds each set
1C. Step Behind Lunges
1D. 20–30 seconds high-intensity cardio
1E. Plank Fallout: Mechanical Drop Set
Start with a body angle/leverage point that allows for only 8 reps then move back up towards the anchor point to improve body angle/leverage point to finish 12–15 reps
1F. Spiderman Push-up
1G. 2 minutes lower intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
Perform 3 sets of 15–20 reps each for:
1A. Lunge Jumps
1B. “Y” Raise: ISO Hold
Hold last rep for 5–10 seconds each set
1C. Lunge (one foot in the cradle)
1D. 20–30 seconds high-intensity cardio
1E. Plank Pikes (hands on the floor/feet in the cradles)
1F. Chest Flies: Mechanical Drop Set
Transition to Push-up if you cannot finish 15–20 straight Chest Fly reps
1G. 2 minutes lower intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
Perform 3 sets of 15–20 reps each for:
1A. Skater Squat (similar to Reverse Lunge but back foot never touches the ground)
1B. Rings Pull-up or Chin-up: Mechanical Drop Set
Transition to ST Assisted Pull-up or Chin-up if you cannot do 15–20 straight Pull-ups or Chin-ups
1C. Mini Lunge Jump (one foot in the cradle)
1D. 20–30 seconds high-intensity cardio
1E. Anchored Double Leg Raise: ISO Hold
Hold your feet 6 inches off the ground for 5–10 seconds on last rep
1F. Dips
1G. 2 minutes lower intensity cardio
Finish with 20 minutes cardio at 60–70% of your max heart rate (MHR)
Program Notes: Circuit all exercises until completed, resting as necessary after the final exercise.
