This is a great metabolic conditioning and high-volume workout for your entire body, cycling through a push, a pull, and a squat/lunge continuously for a set amount of time.
You’ll be going through three exercises covering all the big muscle groups as prime targets, with the smaller muscles being worked secondarily.
The key here is that you’ll just be doing TWO reps of each exercise. This is going to minimize lactate build-up in your muscles, allowing you to function at a fairly high and consistent level of strength and performance for relatively long periods of time….which means you’re going to do a LOT of work.
And that’s exactly what we’re looking for in a good conditioning workout.
You’re going to do this for a block of time… e.g. 5, 10, 15 minutes or more. I did a block of 15 minutes when I went through this one and it was just about right for me.
The biggest key to performing this workout most effectively is the smooth and fast transition between exercises.
There is NO rest between exercises so that you’re shifting blood flow constantly around your body (similar in concept to “Peripheral Heart Action Training” by Bob Gadja, if you’re familiar with it). This makes your body very inefficient in that it can never get into a groove with any one exercise.
And for fat-loss, inefficiency is CRITICAL for best results because it burns more calories.
Overall, this is a fantastic 3-exercise combination done using just bodyweight. It’s going to hit every major (and a lot of minor) muscles groups in your body with a lot of training volume for maximum metabolic conditioning.
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Nick Nilsson
The Mad Scientist of Muscle
