Everyone’s got a workout of their own—their “go-to” routine. But is your routine good enough? We asked our Men’s Fitness Facebook friends if they had a killer routine to share and subject to the scrutiny of our readers. The big catch? Our team of training experts also review it, critique it and tweak it if necessary.
Robert Moloney: Men’s Fitness Facebook Friend
Case of the Mondays – Beat Down Workout
Workout A: 10 Rounds of the following:
10 Med ball slams
10 KB swings
10 KB squats
10 Push presses
Workout B: “555 Challenge”
25 Deadlifts @135 lbs.
25 Box Jumps
25 Goblet Squats @ 50 lbs.
100 Rope Jumps
25 Double Arm KB Swings @ 40 lbs.
50 Mountain Climbers
25 Dumbbell Power Presses @ 30 lbs.
50 Split Jumps
100 Rope Jumps
50 Single Arm KB Clean and Presses
5 Weighted Pull ups with 45-lb. plate
Pros: “Well, you’ve certainly named this workout appropriately as it will definitely give you a ‘beat down.’ I also like to see that you are performing challenging, full-body exercises as opposed to spending your Monday evening locked down to a bench press like the rest of the gym-going crowd. Clearly you are a fan of kettlebells and you are using them for the movements they were best designed for: swings, cleans and presses. Metabolic or cardio-strength training circuits such as these are great for shedding fat. Plus, they are very efficient. You are getting a lot of work done in a relatively short amount of time which is great for developing your work capacity.”
Cons: “If you’re looking to put on lean muscle in an optimal fashion, this would not be the workout I would choose. Deadlifting with 135 lbs. and squatting with 50 lbs. just does not add the amount of external resistance needed to add mass. I’m not a huge fan of medicine ball slams as they rely to much on utilizing gravity as opposed to overcoming it. Between, burpees, jump rope, box jumps, mountain climbers and split jumps you have 425 reps of plyometrics in this workout. That many plyo’s in a fatigued state can lead to acute and long-term injuries, so I would proceed with caution.”
Comments: “This workout is definitely gutsy. It’s so gutsy, in fact, that you may end up seeing those guts in the bottom of a puke bucket before you are finished. Kudos for doing a very hardcore metabolic circuit that pushes your limits and drives up work capacity. Just make sure that you are still incorporating some heavier lifts into your long term training plan so you are getting stronger and maintaining or increasing muscle mass. And pay attention to how you feel during and post-workout. If it’s your joints and not your muscles that are aching, back off on some of the plyometric movements.”
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