Burn Calories all day with this workout!

I found this workout in Muscle and Fitness magazine and it has become one of my favorite cardiovascular workouts. It is a great alternative to the sometimes boring elliptical and treadmill. This workout is primarily a cardiovascular workout that works your entire body and incorporates some resistance training that will have you burning calories long after you have finished the workout. You can also customize the workout to suit you. I will sometimes plug in my own exercises or take out certain ones. For example in the advanced workout I would take out dumbbell shadow boxing and assisted pull ups and plug in jump rope for both to increase my heart rate and get more of a cardio effect. Or I will swap in exercises I like more or want to try just to mix things up such as mountain climbers instead of thrusters or burpees instead of medicine ball throws. Check the next post for what burpees and mountain climbers are. Also click the link at the end of the post for the full article on the Iron Clad workout.

Complete these circuits twice, performing each exercise listed for one minute straight. Rest only long enough to get to the next move. Once you can comfortably finish three cycles of a given workout, increase the intensity of the exercises, aim to complete more reps, add more weight or swap out the moves for new ones in the same group.

Beginner Workout
Push-Up
Walking Lunge
Weight Plate Woodchop
Clean and Jerk

Intermediate Workout
Clean and Jerk
Plank
Push-Up
Jump Rope
Dumbbell Swing
Weight Plate Woodchop
Assisted Pull-Up
Walking Lunge

Advanced Workout
Squat Jump
Push-Up
Thruster
Weight Plate Woodchop
Walking Lunge
Medicine-Ball Throw
Dumbbell Swing
Plank
Jump Rope
Assisted Pull-Up
Clean and Jerk
Dumbbell Shadowboxing

CLICK HERE for the article containing the Iron Clad Workout.