MMA Rockout Workout Template #5- The Dirty Dozen- 45-15 12-Exercise Circuit

Contrary to popular belief, the main goal of an effective fat burning workout is to burn sugar, not fat, during your workout. The more sugar you burn during your workouts, the more fat you will burn in the hours and days between your workouts. Think about it this way- if you lower your body’s sugar tank, it will be forced to make up this fuel deficit by looking for either dietary fat and/or stored body fat. And if you eat and train to generate the appropriate caloric deficit then you eat up any dietary fat in your system and immediately start to melt off that ugly, unwanted body fat.

Maximal muscle glycogen depletion (the sugar stores in your skeletal muscle) occurs in bouts of maximum effort lasting for 30-60 seconds. The 45-second work period is the perfect middle-ground to eat up as much of your muscle’s sugar stores as possible with just enough rest to allow you to be able to get ready to rock for the next exercise/station. Combining this high-intensity interval training (HIIT) protocol with an alternating set sequence that engages your whole body (upper body, lower body, core) will skyrocket total body fat burning. In this way you get the best of both worlds: maximum intensity during each work set due to a 1-5 minute recovery period before you repeat the same movement based on your exercise order plus maximal density (total work completed per unit of time).

This training program combined with a diet high in lean proteins, natural fats, and fibrous carbohydrates and low in refined sugars and starches leads to dramatic losses in body fat and gains in lean body mass all while taking your conditioning to the next level. Get ready to melt!

- You can perform this 12-exercise circuit in one or all of the following ways:

a.) Superset: Alternate between 2 non-competing exercises for 12 straight minutes (e.g. upper body and lower body variation)

b.) Triset: Alternate between 3 non-competing exercises for 12 straight minutes (e.g. push, pull, lower body variation)

c.) Quadset: Alternate between 4 non-competing exercises for 12 straight minutes (e.g. push, pull, lower body, core variation)

d.) Mini-Circuit: Alternate between 6 non-competing exercises for 12 straight minutes (e.g. push, pull, double-leg lower body, single-leg lower body, core variation, cardio variation)

e.) Monster-Circuit: Alternate between 12 non-competing exercises for 12 straight minutes (e.g. bilateral hip-dominant, horizontal pull, unilateral knee-dominant, horizontal push, linear core variation, linear cardio variation, bilateral knee-dominant, vertical pull, unilateral hip-dominant, vertical push, lateral/rotational core variation, lateral/rotational cardio variation)

- Perform this 12-minute circuit 1-3x total for a 12-36 minute workout based on your current fitness level or schedule

- Only utilize a maximum of 1-3 minute rest periods between circuits as needed for set-up and transition time to elicit the ideal hormonal response for maximal fat loss and hypertrophy

SAMPLE Dirty Dozen Circuit using Kettlebell Exercises

1- Kettlebell- 1-Arm Swings (L) @ 45 s of work, 15 rest and transition

2- Kettlebell- 1-Arm Swings (R) @ 45 s of work, 15 rest and transition

3- Kettlebell- 1-Arm High Pulls- rectilinear (switch halfway) @ 45 s of work, 15 rest and transition

4- Kettlebell- 1-Arm 2-Point Bent-Row (switch halfway) @ 45 s of work, 15 rest and transition

5- Kettlebell- 1-Arm Cleans- rectilinear (switch halfway) @ 45 s of work, 15 rest and transition

6- Kettlebell- 1-Arm Snatches- curvilinear (switch halfway) @ 45 s of work, 15 rest and transition

7- Kettlebell- RDL @ 45 s of work, 15 rest and transition

8- Kettlebell- 1-Arm Front Squat (switch halfway) @ 45 s of work, 15 rest and transition

9- Kettlebell- 1-Arm Sumo Deadlift (switch halfway) @ 45 s of work, 15 rest and transition

10- Kettlebell- Swings @ 45 s of work, 15 rest and transition

11- Kettlebell- 1-Arm Clean and Press (L)- rectilinear (switch halfway) @ 45 s of work, 15 rest and transition

12- Kettlebell- 1-Arm Clean and Press (R)- rectilinear (switch halfway) @ 45 s of work, 15 rest and transition

Crank it!

BJ

PS- Stay tuned  for the launch of MMA Rockout at a special introductory price of ONLY $77 on Wednesday, Novemeber 11th at NOON EST!!

Tags: 12-exercise circuit, burn sugar, circuit training, fat burning, high-intensity interval training, HIIT, kettlebell exercises, mma rockout, muscle glycogen depletion, workout muse

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