The Hardcore Finisher – 2 Circuits to Burn Fat - Newsletter Mini Article
by Riley Bestwick
Some guys are just masochistic. They hammer their bodies every time they go to the gym and don't feel like they've accomplished anything if they're not nearly coughing up their lungs when they're finished. To these guys, the term "rest period" doesn't apply.
If this describes you (or if you just want a really hardcore fat-burning workout) get ready for two "finishers" that'll have you face down on the floor with a smirk on your face.
(Note: Finishers are done at the very end of your workout. Hence the word "finisher." So don't try these at the beginning of your workout for a warm-up. Fair warning.)
Popularized by strength coach Alwyn Cosgrove, the leg matrix is a hellish lower-body circuit that tests your tolerance for lactic acid (the burning heavy feeling in your legs) and is guaranteed to put some swagger in your step.
Perform each exercise back-to-back with no rest and make sure to time yourself.
- 24 squats
- 24 lunges
- 24 jumping lunges
- 24 jump squats
If you're feeling extra mean, you can do another round. Rest twice as long as it took you to do your first set, though. (So if it took you 2:30 seconds to complete the entire leg matrix, you'd rest for 5 minutes before repeating.)
This is your ticket for a full-body pump that also works great for bets. (Bet your friend 5 bucks that he can't complete the following in under 2 minutes. Then be nice and buy him a protein shake.)
- 1 squat, 1 push-up
- 2 squats, 2 push-ups
- 3 squats, 3 push-ups
- 4 squats, 4 push-ups
- Continue until you've done 10 reps of each exercise
These circuits will satisfy even the toughest guy and make most muscleheads cry for their mommies. Perform them at your own risk.
This exclusive article (and others) can be found in the latest Wannabebig Serious About Muscle Newsletter - April 7th, 2010
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