Low Box Metabolic Cardio Workout For Crazy Fat Loss

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I am in the midst of getting into the best shape of my life!  I have a serious bet going on right now with a few people and the goal was to reach a body weight that I have not been at in over 6 years.   The day after this workout I hit my lowest bodyweight in over 2 years and cracked the elusive, for me, 230lbs mark.   Normally for me to go below 230lbs I must be completely dedicated to my nutrition and training, and this is exactly what I have been doing for the past several weeks.

As I wrote in the email today, I just got back Thursday night from a business trip and I did not, I mean REALLY DID NOT, want to train.  I was tired and wiped out from the dieting that I have been doing and the last thing that seemed appealing to me was taking myself through a training sessions.  Luckily, I had written out a training idea I had that day in one of our meetings and figured I would go to the gym, take myself through this new workout and see what happened.

Taking that first step and just telling myself I would get to the gym is the first step.  Once I arrived I knew it was going to be game on for the workout.

The only tools that I used for this workout was a low box and my bodyweight.  I progressively moved up in intensity each round and it was pretty tough!

The timed workout lasted right at 34 minutes and I was dripping with sweat at the end.

The workout consisted of doing 30s of low box cardio drilss combined with core stability work for 6os.  I rotated through 5 movements/exercises for each and I did 4 rounds.  If you have a low box or old aerobic step this will workout just fine!

[youtube]http://www.youtube.com/watch?v=Ne_uv7tF2K0[/youtube]

Round 1

30s- Low Box Running at a moderate pace

60s – Alt Arm and Leg Birddog Hold

30s- Low Box Burpee step outs

60s – Opposite arm and leg birddog holds

30s- Ground Zero Jumps

60s – Alt Dead Bug Holds (Switch at half way)

30s- Skater Jumps level 1

60s- Plank

30s- Low Box Lateral Step Offs

60s – Side Plank  switching at half way

Rest 60s

Round 2

30s- Low Box Running at fast pace

60s- Birddog holds with belly breathes

30s- Low Box Burpees with vertical jump

60s- birddogs again

30s- Ground Zero Jumps w/ higher jump

60s- Alternating Deadbug holds

30s – Skater Jumps level 2

60s- Plank

30s- Out In Out Low Box Drill

60s- Side Plank switching half way

Rest 60s

Round 3

30s- Fast as possible Low Box Running

60s- Birddog opposite arm and leg w/ movement

30s- Low Box Burpee + Jump onto box

60s- switch birrdog sides

30s- Ground Zero Jumps High as Possible

60s- Alternating Movement Deadbugs

30s- Skater Jumps Level 3

60s- Plank

30s- Out In Out 180 Jumps on Low Box

60s- Side Plank switching half way

Rest 60s

Round 4

30s- Fast as possible Low Box Running

60s- Birddog opposite arm and leg w/ movement

30s- Alternating Single Arm Burpee

60s-Birddog opposite arm and leg w/ movement

30s- Ground Zero Jumps High as Possible

60s- Alternating Movement Deadbugs

30s- Skater Jumps Level 3

60s- Plank

30s- Out In Out 180 Jumps on Low Box

60s- Side Plank switching half way

Workout Complete

 

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Showing 4 comments
  • Whit

    Hey Ryan,

    Just love your stuff and enthusiasm. I do request though, either a video or more description of the exercises. I so want to try the above workout session, but don’t know what some of the exercises are. I may be doing them already and calling them different names, but how can I really know?

    Any chance of these exercises being video’d or pics or even more description?

  • Whit

    I am an IDIOT!!! I didn’t know it was a Video as I didn’t see the YouTube play button or anything that said click on the pic. The video explains it all. Thanks again.

    • Force

      No worries. Glad that shed some clarity on the workout!

  • Elmo

    Spot on with this write-up, I actually assume this web site wants far more consideration.
    I’ll in all probability be once more to read rather more, thanks for that
    info.

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