See back in the day, when I got into fitness myself, I still believed that running would burn the fat

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Ilene Gilmore
5 years ago
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If you ve known SUF for some time, you know that we are big-time anti traditional cardio instead, we are ALL about keeping your cardio short, fun, effective, and most of all, non-destructive See back

. and for some weird reason, it just feels as the right thing to do -> to keep jogging until all your fat is burned as fuel, and you can go on with your life wearing a flat stomach However, NOTHING

2 If you ve known SUF for some time, you know that we are big-time anti traditional cardio instead, we are ALL about keeping your cardio short, fun, effective, and most of all, non-destructive See back in the day, when I got into fitness myself, I still believed that running would burn the fat After all, that s what popular society wants you to think (Nike makes millions off running shoes).. and for some weird reason, it just feels as the right thing to do -> to keep jogging until all your fat is burned as fuel, and you can go on with your life wearing a flat stomach However, NOTHING could be further from the truth.. Nearly all that we are led to believe about cardio is wrong.. very wrong Traditional steady-state cardio, such as long-distance running, spinning, and elliptical machines will do more harm to your body than good. Yes, long-distance running will make you burn calories.... but it will only make you burn surplus calories while you re doing it. And while you re doing it, you re also: - losing muscle - losing strength - increasing cortisol (the stress-hormone) - hammering your joints - reducing testosterone - wasting time - turning into a skinny person (and we all know skinny people have been uncool since the 90 s) That s why we advocate High Intensity Cardio. Nothing gets you results more than Intensity, so if there ever was a perfect way of doing cardio, besides sex, it would have to be: - Intense - Short - Non-destructive on joints & muscle - Anabolic (meaning you re telling your body to build more muscle ) - Fun Now we at SUF have been doing this type of cardio since 2009, but only on our clients. That s why we decided to give you THIS manual with some ideal killer cardio workouts to do when you re NOT at SUF.. so you can burn fat, jack your heart rate, skyrocket your metabolism, keep muscle, and be awesome 24/7 1

3 Table Of Contents page Kettlebell Cardio 3 Bodyweight Cardio 5 Battling Rope Cardio 7 Stationary Bike Cardio 8 Barbell Cardio 9 Quick & Simple

4 Kettlebell Cardio #1 1a) 2 Arm KB Swing- 5 x 20 x sec. rest 1b) 1 Arm KB Snatch- 5 x 10 x sec. rest #2 1a) Left Arm KB Snatch- 3 x 10 x 0 sec. rest 1b) Left Arm KB Swing- 3 x 10 x 0 sec. rest 1c) Left Arm KB Clean- 3 x 10 x sec. rest 1d) Right Arm KB Snatch- 3 x 10 x 0 sec. rest 1e) Right Arm KB Swing- 3 x 10 x 0 sec. rest 1f) Right Arm KB Clean- 3 x 10 x sec. rest Note: Do the entire circuit on your weaker arm with no rest, never stopping or dropping the kettlebell, then transfer the bell to your other arm and repeat. #3 1a) 2 Arm KB Swing- 3 x 20 x sec. rest 1b) 1 Arm KB Clean- 3 x 10 x sec. rest 1c) KB Bootstrapper Squat- 3 x 20 x sec. rest 1d) 1 Arm KB Clean- 3 x 10 x sec. rest Note: Do both arms each time the clean comes around. So do your weaker arm, then your stronger arm, then move on to the next exercise. #4 1a) 1 Arm KB Snatch- 3 x 10 x 0 sec. rest 1b) KB Goblet Squat- 3 x 15 x 0 sec. rest 1c) 2 Arm KB Swing- 3 x 20 x 0 sec. rest 1d) KB Bootstrapper Squat- 3 x 15 x 0 sec. rest 1e) KB Figure 8*- 3 x 20 x sec. rest Note: Do the entire circuit without dropping the kettlebell. *Each time you pass the KB from one hand to the other counts as one rep. 3

5 #5 1a) 1 Arm KB Snatch- 3 x 10 x sec. rest 1b) 1 Arm KB Thruster- 3 x 10 x sec. rest 1c) 1 Arm KB Swing- 3 x 10 x sec. rest 1d) 1 Arm KB Farmers Walk- 3 x 60-90ft x sec. rest Note: Do your weaker arm, then your stronger arm on each exercise before moving on to the next drill in the cir- cuit. If youʼre in sick shape try doing the entire circuit without putting the KB down. 4

6 Bodyweight Cardio #1 1a) Chin Up- 3 x 5 x 0 sec. rest 1b) Jump Squat- 3 x 6 x 0 sec. rest 1c) Parallel Bar Dip- 3 x 10 x 0 sec. rest 1d) Walking Lunge- 3 x 10 x 0 sec. rest 1e) V-Sit on Floor- 3 x 20 x sec. rest #2 1a) Burpee to Chin Up- 3 x 6-10 x sec. rest 1b) High Knee Sprint in Place- 3 x 15 x sec. rest 1c) Inverted Row- 3 x 10 x sec. rest d) T-Pushup Pushup- 3 x 10 x sec. rest 1e) Prisoner Squat- 3 x 20 x sec. rest #3 1a) Squat Thrust- 5 x 5 x 0-30 sec. rest 1b) Tiger Crawl- 5 x 60ft x 0-30 sec. rest 1c) Bridge & Reach- 5 x 10 x 0-30 sec. rest 1d) Highland Fling*- 5 x 20 x sec. rest *Each time your left foot crosses in front of your right count that as one rep. #4 1a) Wide Out- 3 x 20 sec. on x 20 sec. rest 1b) Spiderman Pushup- 3 x 20 sec. on x 20 sec. rest 1c) Gate Swing- 3 x 20 sec. on x 20 sec. rest 1d) High Knee Sprint in Place- 3 x 20 sec. on x sec. rest 5

7 #5 1a) Close Stance Squat- 3 x 12 x 0-30 sec. rest 1b) Bridge and Reach*- 3 x 12 x 0-30 sec. rest 1c) Cossack Squat**- 3 x 12 x 0-30 sec. rest 1d) Full Range Mountain Climber***- 3 x 12 x sec. rest *Do 12 reps per side, 24 total. **Do 12 reps per side, 24 total. **Bring foot up outside of elbow, near hand. Only count the reps on one leg, so youʼll be doing 24 total. #6 1a) Bear Walk- 3 x 50ft x 0-30 sec. rest 1b) Jumping Jack- 3 x 20 x 0-30 sec. rest 1c) Duck Walk- 3 x 50ft x 0-30 sec. rest 1d) Seal Jack 3 x 20 x 0-30 sec. rest 1e) Crab Walk- 3 x 50ft x 0-30 sec. rest 1f) Muhammad Ali Shuffle - 3 x 20 x sec. rest 6

8 Battling Rope Cardio #1 1a) Alternate Battling Ropes- 4 x 20 sec. on x sec. rest 1b) Rope Slams- 4 x 20 sec. on x sec. rest 1c) Grapplers Throw Battling Ropes- 4 x 20 sec. on x sec. rest #2 1a) Seated Battling Rope In & Out Waves- 4 x 20 sec. on x sec. rest 1b) Alternate Battling Ropes w/ Reverse Lunge- 4 x 20 sec. on x sec. rest 1c) Rope Jumping Jacks- 4 x 20 sec. on x sec. rest #3 1a) Jump Rope (varied technique)- 3 x 30 sec. on x sec. rest 1b) Squatting Alternate Battling Ropes- 3 x 15 sec. on x sec. rest 1c) Jump Rope (varied technique)- 3 x 30 sec. on x sec. rest 1d) Side-to-Side Battling Ropes- 3 x 15 sec. on x sec. rest #4 1a) Jump Rope High Knee Sprints- 3 x 30 sec. on x sec. rest 1b) In & Out Battling Rope Waves- 3 x 15 sec. on x sec. rest 1c) Jump Rope Ali Shuffle- 3 x 30 sec. on x sec. rest 1d) Upper Cut Battling Ropes- 3 x 30 sec. on x sec. rest 7

9 Stationary Bike Cardio #1 1a) Bike Sprint- 3 x 60 sec. on x sec. rest 1b) Jump Rope- 3 x 60 sec. on x sec. rest 1c) 2 Arm KB Swing- 3 x 60 sec. on x sec. rest #2 1a) Bike Sprint- 3 x 30 sec. on x sec. rest 1b) Hindu Pushup- 3 x 30 sec. on x sec. rest 1c) Double KB High Pull- 3 x 30 sec. on x sec. rest 1d) Grasshopper- 3 x 30 sec. on x sec. rest #3 1a) Bike Sprint- 3 x 20 sec. on x 20 sec. rest 1b) Heavy Bag Punching- 3 x 20 sec. on x 20 sec. rest 1c) Bike Sprint- 3 x 20 sec. on x 20 sec. rest 1d) Medicine Ball Slam- 3 x 20 sec. on x 20 sec. rest 1e) Bike Sprint- 3 x 20 sec. on x 20 sec. rest 1f) Sledgehammer Swing- 3 x 20 sec. on x sec. rest #4 1a) Bike Sprint- 2 x 20 sec. on x 20 sec. rest 1b) Low Lateral Hurdle Jump- 2 x 20 sec. on x 20 sec. rest 1c) Bike Sprint- 2 x 20 sec. on x 20 sec. rest 1d) Tornado Ball Rotational Slam- 2 x 20 sec. on x 20 sec. rest 1e) Jump Rope- 2 x 20 sec. on x 20 sec. rest 1f) Burpee - 2 x 20 sec. on x 20 sec. rest 8

10 Barbell Cardio #1 1a) Back Squat- 5 x 8 x 0 sec. rest 1b) Military Press- 5 x 8 x 0 sec. rest 1c) Hang Clean- 5 x 8 x 0 sec. rest 1d) Deadlift- 5 x 8 x sec. rest #2 1a) Military Press- 4 x 10 x 0 sec. rest 1b) Front Squat- 4 x 10 x 0 sec. rest 1c) Bent Over Row- 4 x 10 x 0 sec. rest 1d) Romanian Deadlift- 4 x 10 x sec. rest #3 1a) Hang Snatch- 4 x 6 x 0 sec. rest 1b) Overhead Squat- 4 x 6 x 0 sec. rest 1c) Military Press- 4 x 6 x 0 sec. rest 1d) Front Squat- 4 x 6 x 0 sec. rest 1e) Hang Clean- 4 x 6 x 0 sec. rest 1f) Bent Over Row- 4 x 6 x 0 sec. rest 1 g) Romanian Deadlift- 4 x 6 x sec. rest 9

11 Quick & Simple Lastly here are some quick and simple finishers that you can use either after your workout or as a ʻquickieʼ on those days where youʼd rather walk around in your pajamaʼs all day.. Kettlebell Snatch Test Do as many reps as you can in 10 minutes. Rest and switch hands as needed. Try to improve the number slowly over time. Burpee Battle Do as many reps as you can in 10 minutes. Rest as needed. If you have a training partner turn it into a competition and battle him or her and the clock simultaneously. Sled Push Load up a sled so that itʼs heavy enough to run with but light enough to slow you down significantly from your top end speed. You should be running as hard as you can but moving at only half your normal speed. Do ten yard sprints and rest seconds between sets. Bike Sprint Go as hard and as fast as you can (but still using enough resistance so that it doesnʼt turn into testosterone sapping spin class) for 30 seconds then cruise for seconds on the lowest resistance the bike offers. Repeat for ten minutes. Incline Treadmill or Hill Sprint If you have a hill close to your gym then youʼve got a far superior option. If not, the treadmill will have to do. Warm up and then sprint for ten seconds followed by a second brisk walk. Repeat for ten minutes. 10

12 Rope Slam With a big one and a half or two-inch diameter battling rope looped around an immovable object grab both ends and slam it down into the ground repeatedly. Use a timer and do twenty seconds of work. Rest seconds between each set and repeat for a total of 5-10 minutes. Alternate Battling Rope Wave With a big one and a half or two-inch diameter battling rope looped around an immovable object grab both ends and make up and down waves with each arm. Use a timer and do twenty seconds of work. Rest seconds between each set and repeat for a total of 5-10 minutes. 11

Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts.

PHASE 1: STRENGTH ENDURANCE CIRCUIT Complete this workout 3 times per week for up to 4 weeks, ideally 16 weeks before your season starts. Exercise Beginner Intermediate Advanced (5 x 5 reps) 1. Glute bridge