If your goal is fat loss, then you re looking for routines that work your full body and rev your metabolism and this is where you ll find them.

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Ginger Dorsey
5 years ago
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2 Copyright 2016 by Mixed Martial Media Inc. All Rights Reserved. No part of this work may be reproduced or transmitted in any form or by any means without express written permission of Eric Wong or Mixed Martial Media Inc. Published by: Mixed Martial Media Inc College Street, 1 st Floor Toronto, Ontario, Canada M6H 1B5 support@powerdojo.com Web: This program is designed to improve your fitness. Not cure cancer, gonorrhea, or any other disease you may have. While a lot of time and effort has been invested in making this program as effective and safe as possible, you may still hurt yourself while doing it. You may even die. While both are unlikely, if either happens, it s not my fault. It could ve been just the trigger for something that s been hanging around for a while, waiting to come out. That s why before starting any exercise program, including this one, you may want to get cleared by your doctor. If you have any weird symptoms like dizziness, pain in your left arm, forgetfulness, or anything else that s not normal, stop and seek medical help. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions. I don t know what the law says if your doctor is fat and unhealthy, though, in which case you may want to get a new doctor. You can t give what you don t have! This is my legal disclaimer as well as a tidbit of sound advice. 2

3 If your goal is fat loss, then you re looking for routines that work your full body and rev your metabolism and this is where you ll find them. I ve put these routines together in response to numerous requests from guys wanting workouts to follow with the Shoulder Flexibility Solution [SFS] program that don t interfere with flexibility gains. While I designed SFS to work with any program you re following, many programs will counteract the effects of SFS because they re imbalanced and include exercises that will impede greater shoulder flexibility. Plus, doing too much volume/intensity of even good exercises can take away from the progress you ll make with a properly designed and complementary program because any time you do a lot of volume/intensity that you need to recover from, it can use up all of your adaptation energy. Think of adaptation energy this way a family of 5 only has so much food and if the father eats all of it, there s none left for everyone else and they ll starve. Well, if you re doing workouts that absolutely drain you, the nutrients from the food you eat and energy to assimilate and shuttle those nutrients go to the areas worked including your muscles, cardiovascular system and your brain, instead of other areas. In your case, you need to reserve some of this adaptation energy to go to your shoulders, because we ll be building new neural pathways to control and activate muscles that haven t been working like they should, building new cross-bridges in these muscles, which requires cellular building blocks like proteins and fats and repairing and remodeling passive tissues like the joint capsule. 3

4 The Shoulder Flexibility Solution is an active program that rebuilds your shoulders to improve their overall function, not a passive stretching program where you re simply stretching your muscles and hoping they ll stay stretched and work better than before. So that s the general concept behind these Shoulder Friendly 20 Minute Bodyweight Fat Loss Routines to ensure proper volume/intensity and balance between upper body Pushing and Pulling muscles and include exercises that will aid in your goal of improving shoulder flexibility all while keeping overall volume/intensity at a level needed to aid in your fat loss or lean body maintenance goals without draining too much adaptation energy. I also decided to make these routines bodyweight only because I know you re busy and can benefit from any time-saving or convenience-adding features, so there s nothing more efficient and excuse-busting than bodyweight workouts. ;-) 4

5 There are 10 bodyweight routines included that all take 20 minutes or less to complete (not including warmup). Every workout is slightly different in terms of program design and when I create workouts like this, I like to ensure that you re hitting different energy systems. I talk about this in-depth in the free PDF you can grab here, but the gist of it is that your body has 3 ways it generates energy for movement: 1. Aerobic: this is the energy system marathon runners rely on to go at a steady pace for hours 2. Lactic: I describe this energy system as giving you grinding strength, which allows you to push hard for up to about 45 seconds before the muscle burn forces you to stop 3. Alactic: this is the high power energy system that gives you explosive power for up to 10 seconds before it runs out The thing with most circuit workouts is they focus on the Lactic system because it feels hard, but if you neglect all of the other systems, you re neglecting overall fitness and also reducing the physiological variety that your body is exposed to, which can result in a quicker plateau in your fitness and fat loss progress. To warmup, do the Pre-Workout Shoulder Prep routine that s a part of the Shoulder Flexibility Solution. The first couple of times you do a workout, go through the exercises at a slow pace to learn or practice proper technique first before getting into the intense workouts. 5

6 Because you ll probably be encountering exercises you ve never done before in all of the routines, if you try to learn them in the middle of the workout, you ll have trouble because you ll be fatigued and then your form will suffer. Here are some general guidelines on how you can implement these routines into a weekly schedule: 4-6 days/week: pick 2 routines and alternate back and forth for that week; choose new routines every week I typically recommend everyone take 1 complete day off from exercising and if you want to be active, play a sport, get outside and play, go for a long walk or just do something that s unstructured but keeps you moving. 3 days/week: pick 2 different routines and alternate back and forth for 2 weeks; choose new routines every 2 weeks 2 days/week: pick 1 routine and repeat it in the week; choose a new routine every week The only reason I see you doing the 2 days/week schedule is if you ve got other workouts you re doing at the same time, for example, if you re following the Shoulder Friendly Strength & Muscle program, particularly during the Strength Phase in that program (during the Muscle Phase, if your actual goal is to build muscle, I suggest avoiding additional workouts like these fat loss routines so all your adaptation energy goes to muscle building and improving your shoulder flexibility). Now, the reason why I suggest you follow these schedules instead of choosing a new routine every time you workout is because by repeating the routines, you ll learn the technique for each exercise better and because of this, you ll be able to exercise more intensely and get more out of the workouts. 6

7 Then, after you ve repeated them 2 or 3 times, you switch up to give your body a new stimulus and something new to adapt to. If you re always switching routines up, you ll spend more time figuring out how they work and how to perform the exercises than actually working out and when you repeat an exercise and workout, you get better at it and can do it with more focus on intensity. The schedules I ve outlined for you strikes a good balance between learning, progression, adaptation and variety to keep things fresh, so try it out and I think you ll like it. If anything, it s better to repeat routines a bit more than switch them up too frequently. 7

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9 There are 4 rounds in this circuit workout where each round is done for an increasing amount of time: 15 sec, 30 sec, 45 sec and finally 60 sec. Do as many reps (in good form always) as you can in that time. On the last round, you may not be able to perform the exercise for the entire 60 sec so just take mini-breaks of 5 sec or whatever you need, then do 1 or 2 more reps, and keep doing that until the 60 seconds is up. Rd. 1 Rest Rd. 2 Rest Rd. 3 Rest Rd sec 1 min 30 sec 1 min 45 sec 2 min 60 sec Lunge Jump 2. Airplane Pushup 3. Jumping Jacks 4. Inverted Row Isometrics are a great way to stimulate the Lactic energy system so we ll be making use of them here for each exercise we do. Perform 3 rounds total with 1-2 minutes of rest between rounds. ISO Burn 1. Pushup: 6 reps with a 5 sec hold at the bottom, just off the ground 2. Side Bridge: 1 rep on each side holding for sec total (build up to 30) 3. Squat Jump: 6 reps with a 5 sec hold at the bottom of the squat 4. Active Groiner: 3 reps holding for 5 sec each 5. 1-leg Lowering: 8 reps, slow controlled tempo 9

10 Density training is all about doing as many reps as you can within a given amount of time. Because you re working against the clock, it can push you to new levels of intensity, hence the clever name of this workout. You ll be using supersets in this workout, where you have a pair of exercises and alternate back and forth between them for 5 minutes. After you re done 5 minutes of a superset, rest 1-2 minutes, then move on to the next pair. During the 5 minutes, keep going back and forth between the pair of exercises, resting as little as possible but as much as necessary. Remember your goal is to get as many quality reps in as possible. If you can t do the # of reps specified (quite possible near the end of the 5 minute round), drop the # or increase the rest. InDENSITY: Strength Superset #1: Bulgarian Split Squat x 5 reps + Hindu Pushup x 5 reps Superset #2: 1-leg Lateral Drop x 3 reps per + Inverted Row x 5 reps Superset #3: 4-point Opposites x 1 rep 10 sec hold + Twisting Chop Lunge x 3 reps per This workout is named because each exercise has you staying low to the ground. Each round involves 2 complete cycles of the 4 exercises. The first cycle you do 30 seconds of exercise and the second cycle you do 15 seconds of each exercise. Rest 1-2 minutes between rounds and complete 3-4 rounds total. Low Altitude 1. Reverse (Low) Crawl: the lower you can go the better, but it s very tough! 2. Duck Walk 3. Active Groiner: hold each rep for 2 sec 4. Low Lunge Splits 10

11 Another intense density routine but this time more cardio based as you ll be doing more cardiovascularly demanding exercises to get your heart rate up and lungs working. You ll be doing supersets and alternating between doing 1 exercise for 30 seconds then switching to the next exercise in the superset for 30 seconds, performing 5 of these supersets for one density superset (5 minutes total). Rest 1-2 minutes after each density superset then move on to the next one. InDENSITY: Cardio Superset #1: High Knee Run + Squat Jump Superset #2: Jumping Jacks + Active Hands Behind the Head Superset #3: Shuffle Splits + Shoulder Tap Planks Great routine to ensure your core muscles are working like they should don t try to grind your way out on this one and take time during and between exercises as you need. Your goal is to complete good quality CLEAN reps for each exercise. CORE CORRECTIVE 1. 1-leg Lowering x 6 per 2. Twisting Wall Press x 6 per 3. Active Groiner x 2 10 sec 4. 1-leg SLD x 6 per 5. Side Bridges x 2 per 10 sec 6. 4-point Opposites x 2 per 10 sec 11

12 The goal here is to perform the reps for the Tempo specified: ADVANCED: 6 sec concentric (up), 6 sec eccentric (down) INTERMEDIATE: 3 sec concentric (up), 3 sec eccentric (down) I suggest running a stopwatch and watching it to keep your counting honest because as you fatigue, your 6 seconds will become 4. Perform as many reps (likely 4 reps max for advanced and 8 reps max for intermediate) as you can with the Tempo you choose then move on through the circuit. Rest 1 minute between round and do 3-4 rounds total. Slow-Mo 1. Inverted Row 2. Squat 3. Pushup 4. 1-leg Lateral Drop 12

13 The reverse pyramid has you start at a higher # of reps and work your way down to a lower # of reps in a circuit style. After each rep block (for example, 10 reps of each exercise), rest a minute then do the next rep block (8 reps). Work your way down the pyramid and you re done. ADVANCED: reps INTERMEDIATE: reps 1. Airplane Pushup 2. Lunge Jump 3. Twisting Chop Lunge 4. Wall Slide 13

14 This is another structure I developed to train my fighters and it s one that s rare in the world of metabolic conditioning because of the reason I gave in the intro everyone s always chasing the burn and as such, works the Lactic system but neglects the Alactic energy system and for an athlete, the Alactic system is what provides the explosive (knockout) power. It s called A+A because it focuses on the Aerobic and the Alactic energy systems. So, don t expect a burning, I want to throw up feeling after you re done, but instead, a worked but energized feeling. Keep rest periods a bit shorter, anywhere from seconds, (more rest if you re less fit) and perform anywhere from 4-6 rounds total (more if you re more fit). There are 2 blocks of 3 exercises with a superset then a time-based lowerintensity exercise. For the time-based exercise, we ll be doing postural exercises so by the end you should feel nice and tall. A+A A1) Speed Skater x 5 per A2) Push Plank x 6 3) Active Hands Behind the Head x 30 sec B1) 180 Squat Jump x 6 B2) Airplane Pushup x 6 3) Wall Slides x 30 sec 14

I ve left this routine for last as it is the most advanced and I suggest you start with the others before getting to this one so you can build yourself up.

I first developed this structure when training my good friend and ex- UFC fighter Jeff Joslin for his MMA fights and have continued to use it with great success to help my athletes get in top fight

15 I ve left this routine for last as it is the most advanced and I suggest you start with the others before getting to this one so you can build yourself up. This is a fast-paced, intense workout based on my NRG System Complex workout structure. I first developed this structure when training my good friend and ex- UFC fighter Jeff Joslin for his MMA fights and have continued to use it with great success to help my athletes get in top fight shape. It s definitely in your best interests to slowly walk through this entire workout as I ve outlined it so you get the way it works, then go hard at it once you ve got the structure down. The letters denote supersets, for example, that means you do: A2 for 4 reps A3 for 6 reps A2 for 4 reps A3 for 6 reps Then move on to exercise #4 Perform 2-3 rounds total and rest 1-2 minutes between rounds. HIGH OCTANE 1) High Knee Run x 20 sec A2) Hindu Pushup x 4 A3) Lunge Jump x 6 4) Shuffle Splits x 20 sec B5) Inverted Row x 6 B6) 1-leg 90 Jump x 3 per 7) Active Groiner x 2 per 5 sec hold C8) Squat Jump x 6 C9) 1-leg Lateral Drop x 4 per 15

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Copyright, Disclaimer, Other Fun Stuff Copyright 2018 by Mixed Martial Media All Rights Reserved. No part of this work may be reproduced or transmitted in any form or by any means without express written