5 Minute Rounds For Fat Loss

Screen Shot 2015-03-20 at 9.52.01 AMOne of the more intense and variable circuits we like to play around with at our Transformation Centre are our 5 Minute Fat Loss Rounds.

This simulates the intensity of a 5 Minute MMA round and it gives us more opportunities to incorporate different Met-Con styles within one workout. One round could be a complex, one round could be cardio focused, another round could be a ladder…there are just so many ways you can use this workout to make your program unique.

How to Do 5 Minute Fat Loss Rounds

We put ourselves through 5 minutes with 2-4 exercises per each round done AMRAP style (As Many Rounds as Possible) within the time frame. We put our girls through 5 separate rounds in a session with a 1 minute rest in between each round.

A sample workout will be available right below the video for you to try. For now check out the video to fully understand how to utilize this awesome fat loss circuit.

Sample 5 Minute Round Fat Loss Workout
– Set Timer for 5 Minutes with a 1-2 Minute REST Between Each Round.
– Do exercises and complete as many rounds as possible within the 5 minutes.
– Stop one rep before failure on each exercise
– Focus on form and your muscles activating while doing the exercise

Round 1 – Bear Crawl 20 steps forward + Reverse Bear Crawl 20 steps back (SLOW AND FOCUS ON FORM)
Round 2 – Heavy Stiff Legged Deadlift + Standing Overhead Press x 6 reps (SLOW AND FOCUS ON FORM)
Round 3 – 200 Meter Sprint + Shoulder Taps (10 reps per side)
Round 4 – Ladder Workout Start at 10 reps of each exercise and work your way down to 9, 8, 7 etc..(Dumbbell Squat + Dumbbell Back Row)
Round 5 – Dumbbell Complex (Squat and Press + Pistol Rows + Weighted Burpee) x 12 reps

…And that thing you’ll wipe off the ground is your face when you’re finished with this.

Exercise with good form and intention. Be responsible and aware when you do these exercises.

You don’t want to “just do it”. You want to do it with a purpose and focus.  Try the workout out and if you have any cool ideas on how to use this workout then drop a comment below and let me know.

Workout responsibly my ninja and talk soon.

3 Simple Exercises To Relieve Lower Back Pain

Suffering from lower back pain has to be one of the most debilitating injuries anyone can go through and if not treated properly it can be a permanent pain in your life.

What most people that experience low back pain is that with a few exercises, reworking the form on their exercises and persistent action they can get rid of the pain once and for all.

And today you’ll see a simple 3 exercise sequence that will help start the process of alleviating that nagging pain in your back.

Once you watch the video make sure to do the exercises 30 minutes after waking as well as right before your workout and right after you do them let me know how you feel.

The TRUTH About Bear Crawling

Screen Shot 2015-03-03 at 8.49.19 AMThe bear crawl is an exercise you’ll see in many gyms and boot camps in the world and it will most likely be the one that people get wrong about 90% of the time.

Most people that do them come from a “MORE or faster equals BETTER” paradigm. So they race to the other end of the turf as fast as possible as if the other end of the gym rewarded them with a slice of blueberry cheesecake.

The principle we hold at our gym is that “QUALITY equals BETTER”.

That means bringing intention to what we do and doing every exercise with as much quality form as we can bring it (within our own physical limitations, of course).

So in this video we show you the way most people get the Bear Crawl wrong and then show you the much better alternative to doing this amazing exercise.

Click the video down below to watch…




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