Jon S. from Traverse City, MI, sent us his cardio workout. See his routine and then our revision of it.
Jon’s Old Workout
M&F Rating: B+
Sledgehammer 5 Swings (each side)
Tractor Tire Flip 3 Flips
50-meter Sprint
Tractor Tire Flip 3 Flips
Rest 120 seconds and repeat for 10 rounds.
See our improvements to this workout on next page.
Jon’s New Workout
Our Advice
This workout will certainly burn lots of calories and improve power endurance, but we bet it leaves you sore as hell. That can make it hard to motivate yourself to go to the gym the next day.
Decrease the volume and change your rep and set structure to increase the efficiency of your training. For instance, don’t repeat the tire flips—just do more of them in the beginning. They become much more difficult to complete after a full-out sprint, which could mean you break form and get injured, so hit them while you’re fresh.
For a better circuit, move from more technical movements to less technical ones, which decreases the rest time needed between rounds and, in turn, increases the fat burn.
Tractor Tire Flip 5–7 Flips
Sledgehammer 5 Swings (each side)
100-Meter Sprint
Rest 90 seconds and repeat for 5 rounds.
GET RATED: Want us to review your workout? E-mail it to us at ratemyworkout@muscleandfitness.com
