Spring is nearly upon us bros. With spring comes spring break, and that means that right around the corner is summer.
If you’re not dieting to show off your six-pack, then what the hell are you waiting on?
Unfortunately, dieting usually means eating a ton of vegetables and doing some cardio. However, just because you hate vegetables and cardio doesn’t mean that it all has to suck.
In fact, you can do cardio, improve your mobility, and drop fat all at once. It just takes some intelligent planning. Luckily, that’s what I’m here for. First, let’s take a brief look at why you need to be looking at mobility and cardio.
Mobility and cardio are aspects of fitness that far too few bros spend time focusing on. They’re integral pieces to any sane lifting program, and if done properly they can ensure that you continue getting bigger and stronger.
Sure, you may do HIIT every now and then. But I hate to break it to you; HIIT has an entirely different training effect on your heart compared to steady state cardio.
It may be funny to talk about how 10 rep sets on the squat counts as cardio, but in reality all that means is that you’re cardiovascular system sucks.
Along those same lines, if you have trouble sitting into the bottom of a deep body weight squat you’ve got no business at all squatting with hundreds of pounds on your back.
Luckily I’ve got a badass little circuit for you bros today. It functions as both cardio and mobility all rolled into one. Done properly, and you should finish up covered in sweat, but feeling like you can actually move like a human being should.
Set a timer on your phone for 30 minutes and then run through the following exercises in succession without stopping. Don’t move too quickly. Take it nice and easy, breathe deeply, and find some jams that you can zone out to.
Yoga plex push-up x5 per side
Hip and thoracic spine flow x5 per side
Squat to stand with overhead reach x5 per side
Dead bug x5 per side
Bird dog x5 per side
Jump rope x 30 seconds
I like to program this circuit in 2x a week to keep my joints feeling healthy, keep my cardiovascular system in check, and help with fat loss. Remember, keep things low intensity. Slow and steady is the name of the game here. Enjoy it, bros. Happy shredding season.