Crunch-Time Cutdown: an Ultra-Intense Fat-Burning Routine

 

Danny Musico knows how to get it done at crunch time. Hollywood’s A-list call on the former world super middleweight champion when they need to get fit in a crunch. And with awards season in full swing, Musico’s Beverly Hills studio is near capacity with celebrities putting in the final touches to look their red carpet best. Part of Musico’s training philosophy is based on the sweat-and-guess sessions his trainer would incorporate during his boxing career. “I never knew what my trainer was gonna throw at me,” Musico says. “I just jumped right into it. No hesitation. No excuses.”

So if you’ve waited till the last moments to get physically ready for either the ring, the red carpet, or a Valentine’s Day rendezvous this weekend, Musico’s Crunch-Time Cutdown is the short-term, high-intensity program to help you look your best when time is running out. 

The Crunch-Time workout is a rapid-fire, two-a-day interval behemoth combining intervals of short bursts of high-intensity cardio and to-failure sets of weight training—two body parts per morning workout, followed by abs work for the p.m. session. Here, Musico offers a sample—minus the mystery—three-day workout.

“I don’t want you to prepare to go through that workout. I want to surprise you in the same way that we’ll be surprising your muscles. And if you’re not tired after this, then we’re doing something wrong, because this is not easy, and if you’re coming to me, then you don’t want it easy.”

But it’s not just about the work done in the gym. Also key is what you’re eating, Musico advises. “So no sugars, little to no carbs, high protein. Most important, Musico says, is to stay hydrated.

Sound difficult? Pop open a Celsius pre-workout, Musico advises, then get ready to work. Come game time, prepare to reap the rewards for all your hard work. 

Directions: Perform each of these workouts on non-consequtive days in the morning. For the p.m. workout each day, perform 3 min. (30 sec. max effort/30 sec. min.) of cycling, followed by abs exercises of your choice for 5 to 10 rounds. Musico suggests rotating ab angles each workout (upper abs, lower abs, obliques)
 

Day 1: Chest/Biceps (all weight exercises 3 sets to failure)
Perform each exercise one right after the other with little to no rest in between sets. 

1. SPARC Trainer* (3 minutes: 30 sec. maximum output followed by 30 sec. mild output for 3 rounds) “It’s you against this machine since there’s no mechanics involved with the SPARC,” Musico says. “The goal is to push yourself as hard as you can for 30 seconds, keeping your watts up as high as possible. It’s gonna get a lot of people shredded. That’s why I love this machine.”
*No SPARC? Substitute with jumping rope, treadmill run or arc trainer for 3 min.

2. Incline Dumbbell Press (3 sets to failure, 30 sec. rest)

3. SPARC (Same as Round 1): “The deeper you get into the workout, expect the watts to drop due to fatigue.” Musico says.

4. Pushup (standard or with Bosu ball, 3 sets to failure): “Right now your heart rate should be way up,” Musico says.

5. SPARC trainer (Same as Round 1, or, depending on your level of fitness, Musico suggests switching cardio exercises—either jumping rope, treadmill run, or arc trainer for 3 minutes

6. Pec-deck Flye (3 sets to failure):

7. Either SPARC or other cardio (see above):

8. Barbell Curl (3 sets to failure): You should be exhausted at this point, but it’s still about proper form and explosion. Keep the heart rate up, burning fat with speed.

9. Bike (5 min. moderate pace)

10. Seated Dumbbell Curl (3 sets to failure)

11. Bike (5 min.)

12. Hanging Leg Raise (3 sets to failure):

Day 2: Back/Shoulders (all weight exercises 3 sets to failure)
Perform each exercise one right after the other with little to no rest in between sets. 

1. SPARC Trainer (3 minutes: 30 sec. maximum output followed by 30 sec. mild output for 3 rounds)

2. Pullup

3. SPARC (Same as Round 1)

4. Kettlebell Deadlift

5. SPARC trainer (or substitute with jumping rope, treadmill run or arc trainer for 3 min.)

6. Renegade Row

7. Either SPARC or other cardio (jumping rope, treadmill run or arc trainer for 3 min.)

8. Machine Shoulder Press 

9. Bike (5 min. moderate pace)

10. Side Lateral Raise

11 Bike (5 min.)

12. Mountain Climber (3 sets to failure)

Day 3: Legs/Triceps (all weight exercises 3 sets to failure)
Perform each exercise one right after the other with little to no rest in between sets. 

1. SPARC Trainer (3 minutes: 30 sec. maximum output followed by 30 sec. mild output for 3 rounds)

2. Box Jump

3. SPARC (Same as Round 1)

4. Squat (body weight or holding Rage soft stone)

5. SPARC trainer (or substitute with jumping rope, treadmill run or arc trainer for 3 min.)

6. Kettlebell Lunge

7. SPARC trainer (or substitute with jumping rope, treadmill run or arc trainer for 3 min.)

8. Cable Pushdown

9. Bike (5 min. moderate pace)

10. Pushup

11 Bike 5 min.

12. Plank (3 sets to failure)

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