Station #1 (perform in a circuit mode)

 Push-ups, 20 reps

 Crunches 40 reps

 Wide grip push-ups, 20 reps

 Crunches, 40 reps

 Knuckle push-ups, 20 reps

 Crunches, 40 reps

 Diamond push-ups, 20 reps

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Station # 2 (circuit mode)

 Split squat jumps, 30 seconds timed

 Mountain climbers, 30 seconds timed

Repeat three more times for a total of four sets.

 Crunches, 40 reps

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Station # 3 (circuit mode)

 Pull-ups, 20 seconds timed (if you can’t keep pulling, just hold the bar

but always strive for another rep)

 Leg lifts, 20 seconds timed (holding the bar, lift legs up)

Repeat three more times for a total of four sets.

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Station # 4 (circuit mode as fast as possible)

 25 push-ups

 50 body weight squats

 5–10 pull-ups

 25 sit-ups

Repeat three more times for a total of four sets.
**********************************

Not my words, but the selling point of the EX

Weight training over long periods of time can burn out athletes from all

different sports. Whether he or she is a world class MMA fighter or your

average Joe who wants to stay in shape, athletes can get bored with not only

their current regimen but with lifting weights period. Most will just take some

time off from the gym and come back ready to hit it hard again. However,

others will take longer periods of time off and become lazy. They lose a good

portion of their strength and size and lose sight of their overall goals.

The best thing that athletes can do when this type of situation happens is to

change up the entire training regimen to make it more exciting. Just to let

everyone know, I love weight training, but sometimes I get tired and banged

up. Instead of taking a few weeks off and doing nothing, I have other options.

Back to the basics

When I started to grow tired and bored of weight lifting, I thought back to

when I wrestled in high school. I remembered that my coaches were big

believers in body weight training. I had old school coaches who would make

us do countless push-ups, sit-ups, pull-ups, and squat thrusts. I should note

that I wrestled in 2002, not the 1980s. We had many different types of weight

training equipment at my school, but our coaches insisted that all we needed

was “running shoes and a pull-up bar.” I remember getting great results

training with these types of body weight routines. My conditioning and

strength levels went through the roof. My body fat percentage also went

down. So I thought, “if it worked for me, it can work for anyone.”

You always see “in shape” military personnel who have never lifted weights in

their life. Most of them are in great shape and live off of pull-ups, push-ups,

and running. In the old days, boxers never touched weights, and look at the

shape that they were in.

Motions

While coaching wrestling this past season, we had many strong wrestlers on

the team. Many of them lifted all year long, and as the season approached,

they got bigger and stronger through the off-season. As the season started,

most of them were burned out on lifting weights. We had a two-day a week in-

season program, but the wrestlers just didn’t seem to progress on it. Most of

the guys were just going through the motions, and I felt that going in the

weight room was becoming a waste of time. I preferred to just do more

technique drilling. That’s when I decided to bring back the old days of body

weight training. I wanted to see what kind of shape these kids could get into.