Tuesday, July 19, 2011


This is the latest in the Bootcamp-To-Go home workout series and I believe it to be one of the best and most complete workouts series to date. Three workouts that make up the Undulating Interval Series that cycles through all three metabolic pathways of Power, Strength, and Endurance to maximize fat loss and fitness.

We'll alternate between 3 different workouts in this series, each workout using a different interval protocol to best keep our bodies guessing and work every muscle quality throughout the week.

Warrior Circuit Level I (Audio Instructions)

Warrior Circuit Level I (Music Only)

This first workout features the 40-20 Warrior Circuit where you alternate between 40 seconds of work and 20 seconds of rest in a 5-exercise circuit format. This template is phenomenal for hypertrophy (lean muscle gain) and muscular endurance.

A warrior must be able to exert maximum effort for extended periods of time in the face of endless obstacles. In a fight, the first person to fatigue usually gets knocked out- you don't want to be knocked out! Regardless of what you do for a living, this workout will help you both physically and mentally prepare for any battle you may face on the job or at the home front. It's gonna be a war!

Warrior Circuit Level II (Audio Instructions)

Warrior Circuit Level II (Music Only)

One of the cool features of this series is that I've edited two versions of each workout. One version includes audio instructions to help with the technical aspects of each exercise to really fine-tune your performance and then we added a music-only version that has the official Warrior Circuit soundtrack to play as you follow-along.

If your just starting an exercise routine or are unfamiliar with the foundational movements of pushups, squats and lunges then Level I will be a great place to start. It allows you to work at a low enough level to maintain great technique as you slowly progress. Level II and III utilize a higher level of training and also longer work periods.

Beginners should begin doing each circuit twice for a 10:00 workout going for max intensity during each 40-second work period. As you build your conditioning move to the next level of exercise progression and ultimately to performing this circuit at max intensity of 4 rounds for a 20:00 minute workout.

Warrior Circuit Level III (Audio Instructions)

Warrior Circuit Level III (Music Only)

Jeff McDaniel
FastFit Training & Fitness

1 comment:

  1. Love it; thank you for sharing it with us.