Running Man workout

So today I thought I’d share this hardcore cardio and resistance training routine I have used a few times before, particularly a few years ago whilst preparing for my MMA fights to boost  my endurance, not just in my muscles but also my cardiovascular endurance as well. So lets get to it.

Don’t forget to stretch well and warm up first, this is a whole body workout and is hard on the legs!

Station 1- Treadmill, 3km run at a high pace, aiming to keep the speed above 14/20 on the treadmill.

Station 2- Chest, 4 sets of bench press, preferably in a drop set from heavy to light, rep range is to failure so go for it and if your new to the workout don’t worry about needing to take a rest, this only gets harder.

Station 3- Treadmill, 3km run at a high pace, aiming to keep the speed above 14/20 on the treadmill.

Station 4- Legs, 4 sets of Squats again in drop set from heavy to light, going to failure and this is hard so you will need a rest between sets especially after running.

Station 5- Treadmill, 3km run at a high pace, aiming to keep the speed above 13/20 on the treadmill. This will be hard after squats.

Station 6- Back, 4 sets of Lat Pull ups to failure, keep your rest times low but make sure you are getting a good squeeze and good rep ranges here in order to boost muscle activation and stimulation. 

This is tough on the legs and will test your fitness but it work well and in a few weeks if you keep it up, even just once a week you will see improvements in your fitness and if you eat clean then you should shed a few pounds of fat as well.

GIVE IT A GO!