Transcription
Foreign. What's up, grunts? I'm Randall. This is Grunt Proof Combat Fitness. Let's go.
Foreign. Today, we're doing a basic bodyweight circuit. High-intensity interval training, and the Grunt Proof Fitness series, we are going to cut through all the wasted time, energy, and effort. We're going to get your ass in shape, fit to fight. This standard, extremely simple bodyweight circuit. It's going to look too easy, but guys, I'm telling you, do this at least every other day, minimum three times a week. You will feel the drastic effects. And in combination with your regular endurance or strength training program, guys, your fitness is gonna freaking skyrocket.
As we go through this workout, I'm going to show you guys the variations and workouts and the main movements that you're going to do. But as long as you understand the concept of HIIT and how you should feel and how you should be performing, you can actually change out workouts for yourself. So the workout is simple. We're going to do six exercises. Three of those are going to be very tough, something you can only perform for 20 to 30 seconds, maybe 10 to 15 reps. The next exercise is going to be your recovery exercise. That's something just to keep you moving for a workout, but you have to let your heart rate lower a little bit, followed up by the next intense exercise and so on and so forth.
For beginners, you're going to do four rounds of this. Do every exercise back to back, and after each round, you're going to take a minimum of one minute rest. For advanced and everybody else, you can do anywhere from five to seven rounds of this. And if you need to, you can shorten your rest between rounds. So take no more than a 30-second rest between rounds. Alright, so let's get to the workout, and I'll explain it to you as we go.
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So, we've done a light warm-up, light jog, jumping jacks, whatever. I like to run a mile, a slow mile, to get warmed up, get the body prepared for movement, get the blood flowing. We're ready to go. You don't have to roll around on the floor getting ready for bodyweight workouts. Simple but effective. The key in this exercise is not to do as many jumps as you can, but you jump as high as you can and land as softly as you can. Explosiveness and power.
For this workout, the A will be the easier exercise, and the B will be the harder one. So if you can't do the squat jump for whatever reason, do 1A, which is standard squats. The hard version of this, the tuck jumps, is similar to the squat jumps, but you consistently jump as if you're jumping rope, and every other jump is as high as you can go. Same philosophy here, land as softly as you can. Following the first exercise, your heart rate should be pretty high. So the next exercise should be somewhat easy to get your heart rate down a little bit, but you're still moving.
Whenever you're doing basic crunches, be sure to hold up top for almost a second.
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A key point on the jackknife is to keep your back flat on the ground. Never let it arch up. This engages your lower core muscles, making the workout harder, but it also protects your lower back.
All right, to count reps on exercises like this, I only count on one leg. As an example, every time my left foot comes forward, that is one rep. You can make this one even easier just by lifting your butt up in the air a bit. This one can be counted as a four-count exercise. You go all the way to one side, and as you come back to where you started, that is one rep.
One major thing here, a lot of people misunderstand HIIT. High-intensity interval training. You see a lot of women getting into this, going to the gym, and they're doing the same movements over and over for 30 minutes to an hour. Guys, high-intensity interval training, that means you do one exercise that is very intense. You can only perform it for 20 to 30 seconds. If you're very in shape, maybe 40 seconds. This is your anaerobic glycolytic system. This is high-intensity, high-output movements. This is not a long, slow jog or doing five minutes of jumping jacks or jumping rope. This is an intense movement that you must recover from.
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Once again, count every other leg as one rep.
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The purpose of placing your hands underneath your butt is to ensure that your lower back does not arch.
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Do not let your feet touch the ground on this one.
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Many people undervalue push-ups because they simply do them wrong. You have to keep your shoulders tucked back and down. And instead of flaring out your elbows with a wide grip, try putting your hands directly underneath your shoulders to where once you go down, your arms form a 45-degree angle out to the sides.
The last exercise can either be a light jog or something to keep you moving.
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Or it could be an all-out smoke fest to end the round.
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If you want to be a total badass, perform seven rounds of this with zero rest between rounds because you do have low-intensity exercises mixed up in there. So all the advanced guys out there, you should be able to do five to seven rounds of this without a rest because you're using your low-impact exercises as your recovery workouts.
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I did my five rounds today. One minute rest. Now I'm gonna run the mile to get home instead of my one-mile warm-up that was pretty light and slow. Now I'm going to try to run the second mile as quickly as I can just to use it as a finisher, but also to test my grit because we've just worked out for 23 minutes. So digging down deep to get that last mile end is going to be tough. So physical, but also a mental challenge as well. So you got to dig deep and make it happen, just like you do on missions.
Now, my opinion, if you are very overweight or unfit, you shouldn't be messing with strength training or going to the gym at all. You need to work on bodyweight conditioning first. Number one, you can get hurt if you go straight into the gym and you can't even move your own body weight around. But number two, learning to work with your body weight only will show you how freaking much it sucks to be overweight and how much your body, your heart, muscles, ligaments, tendons, everything has to work that much harder when you're unfit and overweight. So you can get the benefits of cardio conditioning as well as strength gains just using your body weight in the beginning.
So some of you guys, you just have to go to the gym. I get it. Every day is chest day for most guys. Fine. Do it, man. But do this bodyweight workout at least twice a week. So if you're on some kind of body part split throughout the week, take one of those days and do your bodyweight conditioning. Either do the bodyweight workout I just showed you or go out and do your sprints or cardio for that day. Do that in addition to your strength training, and guys, you'll only see benefits. Stick around for more of the Grunt Proof Fitness program because we got a lot of work to do. Let me know what you thought about this one. Until the next one, I'll see you out there. Out.
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