MIT Explosive Cycle - Day 1
A) 5 Consecutive Triple Sets (all Bodyweight)
1) Pull-Ups x 10 reps
2) Push-Ups x 10 reps
3) Squats x 10 reps
B) 5 Complex Circuits
1) Barbell Deadlifts (Heavy) x 6 reps
2) Flat Plyo Push-Ups (Explosive) x 8 reps
3) Dumbbell Alternating Bicep Curls (Fast) x 8 each arm
4) Body Weight Alternating Forward Lunges x 6 each leg
5) Recovery x 60 sec's
C) 5 Core Circuits
1) Alternating V-Ups x 10 each leg
2) Supine Bicycles x 10 each leg
3) Supine Wipers (with Legs Arcing side to side) x 10 each side
4) Prone Superman (alternating opposite arm & leg raises) x 10 each arm/leg
5) Recovery x 60 sec's
D) 10 H.I.I.T Rounds (Any Mode = Bike / Rope / Elliptical / Etc.)
1) 90% of Maximum Effort x 60 sec's
2) 60% of Maximum Effort x 60 sec's
*** ALWAYS @ 100% Maximum Intensity
1) Pull-Ups x 10 reps
2) Push-Ups x 10 reps
3) Squats x 10 reps
B) 5 Complex Circuits
1) Barbell Deadlifts (Heavy) x 6 reps
2) Flat Plyo Push-Ups (Explosive) x 8 reps
3) Dumbbell Alternating Bicep Curls (Fast) x 8 each arm
4) Body Weight Alternating Forward Lunges x 6 each leg
5) Recovery x 60 sec's
C) 5 Core Circuits
1) Alternating V-Ups x 10 each leg
2) Supine Bicycles x 10 each leg
3) Supine Wipers (with Legs Arcing side to side) x 10 each side
4) Prone Superman (alternating opposite arm & leg raises) x 10 each arm/leg
5) Recovery x 60 sec's
D) 10 H.I.I.T Rounds (Any Mode = Bike / Rope / Elliptical / Etc.)
1) 90% of Maximum Effort x 60 sec's
2) 60% of Maximum Effort x 60 sec's
*** ALWAYS @ 100% Maximum Intensity