Albert K. Park

            As a personal trainer and strength coach I always have individuals coming up to me to stir up conversation on training and fitness. I love what I do so I am happy to oblige. Then comes the curve ball. Wherever the conversation may head it always comes back to that individual and their pursuit on fitness and “talking” about coming in to check out the gym and see what we are all about. Many “talk”, few actually make the leap.

            Lately I’ve been getting a lot of emails and comments about articles for guys and training for individuals, not just guys, that want to take it to the next level. Well here it is. This is an opportunity for you training nuts who are in a never-ending search for the ultimate workout to push yourselves and for all you individuals who want to come in and train (Now you can get a taste without having to come in). In this article I will save you the banter and give it to you straight with no chaser. For you guys out there, save yourself the cold shoulder from me and stop bragging about your bodybuilding training sessions that get you nowhere. Try these workouts and then we’ll talk!

Warning: These exercises are not for the “talkers”. You either train like this or you don’t.

Directions: Complete all exercises for the listed reps before dropping the barbell. This is a training method I use for all my clients whether your an athlete or an individual striving for fat loss goals.

Load the barbell up with a weight you can perform the hardest exercise for the amount of reps. This exercise will probably be a military press! There is no room for ego’s here because it’s better to get through the workout than STOP and give up because you thought you had big enough guns but forgot the ammo.

Make sure not to bounce with the knees and squeeze the glutes to assist with spinal and core stability. It’s not a rep if you don’t lock out the arms and make sure to finish slightly behind your head.

Albert’s Advice: Make sure to pick a weight that you can perform the most difficult exercise for the listed amount of reps. It will only get harder. Remember, you do not drop the bar until all the exercises are completed. Can you say Time under Tension!

Directions: Perform all the bodyweight exercises back to back with no rest as fast as possible. Although time is a goal, it does not allow you to sacrifice form. Be honest with yourself and make sure you perform a complete rep for each exercise.

            Everyone has heard of the Bodyweight “300” challenge, I’m sure many of our bootcampers are cursing me right now and yelling into their computer screens. This is an advanced version of the “300”, just for you individuals who knock bodyweight training. (especially all you body part split guys out there) Get through this workout without being sore the next day and I will congratulate you while I call you a liar. Good luck.

            These are two challenging workouts that should put your fitness level in perspective. This isn’t easy for anyone, so don’t be discouraged if you can’t complete it the first time. Work up to it and keep training hard! Let me know how each workout goes, I would love some emails and comments.