SG's Musings

This is from a post by a fellow Aussie member of the Precision Nutrition forums - Jeremy aka Jezza001. A lot of great workout ideas !

Here’s a bunch of different things i do for cardio. Some ihave made up, some i have gotten elsewhere and some i have posted before but i hope it helps and you can use some of them.

· 15 burpees
· 15 Pushups
· 15 Hand Walkouts
· 30 sec active recovery

Repeat 3-5 more times

Cool down and stretch

· 50 burpees (jump laterally over small medicine ball or foam roller between each burpee)
– fast as possible. These are full burpees with the jump.

Cool Down and Stretch

-15 Prisoner Squats
-15 Pushups
-15 Bulgarian Split Squats Each Side
-15 Mountain Climbers

Repeat 3-5 more times

Cool Down and Stretch

15 burpees
15 prisoner squats
15 Good Mornings
15 Cross Knee Drives from pushup position

Repeat 3-5 more times

Cool Down and Stretch

Tabata Protocol:
20sec work/sprinting followed by 10sec rest repeated 8 times for a total of 4 mins

Some good ideas: burpees, prisoner squats, jump lunges, step ups, spider man climbs, squat jumps, overhead medicine ball slams, squat presses, overhead squats, skipping, running, cycling, cross trainer, rowing machine.

10 squats
10 T pushups
10 body rows
10 lunges

Repeat 3-5 more times

Cool Down and Stretch

15 One leg Deadlifts
15 Star Jumps
15 Spiderman Climbs
60 sec Planks

Repeat 3-5 more times

Cool Down and Stretch

60sec Single Leg Hip Bridge each side
15 Burpees
15 Bench Dips
60sec Side Planks each side

Repeat 3-5 more times

Cool Down and Stretch

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Complex A 5×5
Row
Clean
Front squat
Military press
Back squat
Good mornings
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Complex B 5×5
Deadlift
Clean-grip high pull
Clean-grip snatch
Back squat
Good mornings
Row
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Complex C 5×5
Hang snatch
Overhead squat
Back squat
Good mornings
Row
Deadlift
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Complex D 5×5
Upright row
Clean-grip snatch
Back squat
Behind the neck press
Good mornings
Row
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Complex E 5×5
Power clean
Military press
Back squat
Good mornings
Behind the neck press
Front squat
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Complex F 5×5
Overhead squat
Back squat
Good morning
Front squat
Rows
Deadlift
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Complex G 5×5
Romanian Deadlift
Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)
Reverse Lunge (alternate legs)
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Complex H 5×5
High Pull (onto toes)
Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)
Military Press (strict)
Jump Lunges (switch legs)
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Complex I 5×5
Jump Squat
Squat
Squat and hold for 10s
Military Press
Push Press
Squat and Press
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Bloody Barbell Complex (repeat 4 times)
Overhead squat for 10 reps
Hang clean for 10 reps
Standing military press for 10 reps
Bentover row for 10 reps
Lunge for 10 reps on each leg
Romanian deadlift for 20 reps
Front squat for 10 reps
Standing calf raise (barbell across upper back) for 30 reps
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Bloody Dumbbell Complex (repeat 4 times)
Standing hammer curl for 5 reps
Standing alternating shoulder press for 10 reps with each arm
Forward lunge for 10 reps with each leg
Bentover alternating row for 10 reps with each arm
Reverse lunge with overhead press (palms facing each other) for 10 reps with each leg
Romanian deadlift for 20 reps
Standing calf raise (arms hanging at sides) for 30 reps
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10 burpees, varying method
10 prisoner squats
10 lunge-jumps, alternating
20 bent-over reverse flies
10 second front plank, 10 second (left) side plank, 10 second (right) side plank
rest for 1 minute, repeat 10x
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3-4 min warm-up
· 1 min sled drags
· 20 sec active recovery
· 1 min overhead medicine ball slams (throw MB at ground from overhead)
· 20 sec active recovery
· 10 swiss ball jackknifes
· 10 push ups (keep feet on swiss ball if possible)
· 30 sec active recovery
Repeat 3-5 more times

3-5 min cool-down

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3-4 min warm-up (your choice)
· 15 burpees
· 15 MB Pushups
· 15 MB Crunches
· 30 sec active recovery

Repeat 3-5 more times

Finish up with some sled dragging/sprints if you want

3-5 min cool-down

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3-4 minute warm-up (your choice)
· 50 burpees (jump laterally over small medicine ball or foam roller between each burpee) – fast as possible. These are full burpees with the jump.

· If you get to 50 burpees and more time is desired, do overhead walking lunges and skips with interval rests until time has elapsed.
3-5 minute cool-down

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3-4 min warm-up (your choice)

30/30
30 seconds work, followed by 30 seconds rest, repeat next exercise. I
· Rower
· DB or KB swings (15-40 lbs – trial and error)
· One leg hops (jump on 1 leg as high as possible, if not possible do 2 legs)
· Russian Twist
· Sit up and reach with medicine ball
· Mountain climbers
· Skipping (on track or any open space)
Repeat 2-4 times

3-5 min cool-down

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3-4 min warm-up (your choice)
· 30 sec jumping jacks
· 30 sec bear crawls
· 30 sec active recovery
· 30 sec jump rope
· 30 sec explosive push ups
· 30 sec active recovery
· 60 sec Sled Drags
· 30 sec active recovery
Repeat 3-5 times

3-5 minute cool-down

A1) Sledgehammer Swing x 20 (10 L/10 R)
rest: none
A2) Push-Ups x 10
rest: none
A3) Alternating Lunge x 20 (10 l/10 R)
rest: 60-sec
A1-A3 are a circuit. Repeat 10 times.
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1A) Sandbag clean and push press, 1×10
1B) Sandbag bent-over row, 1×10
1C) Shoulder get-up, 1×5 (each side)
1D) Sandbag shoulder squat, 1×10 (each side)
1E) Sandbag carry, 1×50 yards
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30 Good Mornings (with empty 45lb bar)
21 Atomic Situps
21 Pushups
30 Good Mornings
18 Atomic Situps
18 Pushups
30 Good Mornings
15 Atomic Situps
15 Pushups
30 Good Mornings
12 Atomic Situps
12 Pushups
30 Good Mornings
9 Atomic Situps
9 Pushups
30 Good Mornings
6 Atomic Situps
6 Pushups
30 Good Mornings
3 Atomic Situps
3 Pushups
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Anti-Rodent Routines
Beginner
First pass (of dumbbell): 10 one-arm dumbbell swings with each arm
Second pass: 50 sit-ups
Third pass: 10 one-arm clean and jerks with each arm
Fourth pass: 50 bodyweight squats
Intermediate
First pass: 20 dumbbell snatches with each arm
Second pass: 100 bodyweight squats
Third pass: 15 clean and push presses with each arm
Fourth pass: 50 sit-ups
Advanced
First pass: 10 one-arm dumbbell swings with each arm
Second pass: 50 sit-ups
Third pass: 10 one-arm clean and jerks with each arm
Fourth pass: 50 pushups
Fifth pass: 20 dumbbell snatches with each arm
Sixth pass: 100 bodyweight squats
Seventh pass: 15 clean and push presses with each arm
Eighth pass: 50 sit-ups

Heavy Bag/Dumbbell Combo
Beginner
One minute heavy bag round
10 one-arm dumbbell snatches with each arm
One minute heavy bag round
50 sit-ups
One minute heavy bag round
10 dumbbell swings
One minute heavy bag round
50 bodyweight squats

Intermediate
Same as above, only extend the heavy bag rounds to two minutes.

Advanced
Same as above, only extend the heavy bag rounds to three minutes. You can also add reps to the other exercises.

Jump Rope/Dumbbell Cocktail
Beginner
One minute of rope jumping
10 on-arm dumbbell snatches with each arm
One minute of rope jumping
10 one-arm dumbbell clean and push presses
One minute of rope jumping
10 one-arm dumbbell swings
One minute of rope jumping
10 dumbbell squats

Intermediate
Same as above, only with two minute rounds of rope jumping.

Advanced
Same as above, only with three minute rounds of rope jumping.