This workout will have you doing a hard 5 minute cardio followed by a hard 5 minute circuit usually of 4–5 exercises with minimal rest in between. The 5 minutes of cardio are often Tabata Intervals or increasing resistance each minute sets where you make each minute harder than the previous minute for a total of 5 minutes. Repeat this 5 times for a 50–60 minute cardio / resistance combo workout.
For instance, the workout we created is explained below, but it is one of those that you can create your own using the following protocol:
Pick exercises from the following categories: Push / Pull / Full / Legs / Abs
Repeat 5 times 5 Minutes ON Cardio: *5 minutes of Tabata Intervals (bike, elliptical, or row machines)
5 Minutes OFF Cardio: Full Body Circuit (no rest in between)
PUSH — Bench press 135# — max reps for 1 minute
PULL — Pullups (weighted or not) — max reps for 1 minute — change grips, shake it out, keep pulling for 1 minute
FULL — Hang Cleans / Push Press complex — do hang cleans into push press for 1 minute (light weight). Some opted for Kettlebell swings / snatches as well.
LEGS — Squats (weighted or non-weighted) / Box Jumps / Step Ups for 1 minute
ABS — Situps 1 minute or your choice of flutterkicks, TRX rollouts, etc…
*Tabata interval is a challenging cardio interval where you do 20 seconds fast as you can followed by 10 seconds easy / slow to try to catch your breath. It is a nice thought but you really don’t catch your breath.