OnFitness Magazine - November/December 2020 - 49

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up your counting scheme using seconds at times and
repetitions at other times. Use this technique at the
beginning of your workout, at the end of a session, or,
if you're really cruel, make it last the entire workout.

Metabolic circuit training
Here is a thirty-minute circuit workout, with a different
approach to most. First, skip the machines and opt for
free-weight full-body exercises instead. Choose three
exercises that will use multiple joints and multiple
muscle groups. Start your stopwatch and do eight
repetitions of the first exercise, then immediately go to
the next exercise in superset fashion.
Continue this way for ten minutes. As the weight
gets heavy and you can no longer perform eight
repetitions, don't reduce the weight, but rather,
complete as many repetitions as possible, even if it's
only one. This approach will assure you reach both
metabolic and mechanical failure and achieve
progressive overload.
After the ten minutes are up, choose another three
exercises, and proceed the same way.

should be moving in all directions and no plan as to
what exercise you'll be doing next and from what
direction.
An example would be starting with a push-up row
for twenty seconds, followed immediately by a chest
press/crunch for twenty seconds, followed by five
repetitions of barbell power-cleans, then twenty
seconds of bicycles, followed by five repetitions of
barbell squats.
This type of series is extremely difficult. You're
forced to twist, get up, get down, lift heavy, lift light
and move continuously for a full-body stimulus,
taxing the metabolism completely.
Here is a quick guide to putting together a
tornado workout. Choose some exercises involving
twisting motions such as push-up/rows, push-up side
pikes, Russian twists, bicycles, etc. Choose some
exercise combinations that go from standing, such as
up/downs, squat thrusts or burpees, mountain
climbers to reverse mountain climbers or Turkish getups. Sprinkle in some plyometrics, Olympic lifts,
bodyweight exercises, and sprint type exercises. Now
combine it all in a blender and spit it out in quick
succession in whatever order comes to mind. Repeat
any of the exercises whenever you want, and add in
any new routine at any time. Also remember to mix

The compact chain workout
A compact chain (also referred to as compact circuit
chains, or just compact circuits) is just what it sounds
like, a long chain of exercises performed back-to-back
in one seamless compact movement, but there is one
important element that allows targeted muscle growth
and progressive resistance. One exercise in the chain
has a single repetition added in each round.
Here is an example. With dumbbells in hands, do
the following sequence of exercises.
Squat-thrust with a push-up at the bottom. Stand
up, lean over and, row the weight, then extend the
weight behind your body using the triceps extension.
Then reverse that motion, bringing the weight
forward for a biceps curl, and finally press the weight
overhead while rising up on your toes for a
simultaneous shoulder press and calf raise.
Now repeat this entire sequence of movements,
except this time do two push-ups. On the third round,
do three push-ups. On the fourth round, do four
push-ups and so on until you reach five push-ups.
Now, start over from the beginning, doing one
push-up, and slowly work your way back up the
compact chain until you do five push-ups. Then
repeat again and again, working up the chain to five
push-ups and then start over at one.
Continue like this for ten minutes, resting
whenever necessary and continuing exactly where you
left off. At the end of ten minutes stop wherever you
are. It's best to record the total number of push-ups
completed. This gives you a baseline measure to
attempt to beat next time around. Z

Wide-grip
rear pull-up

W W W. O N F I T N E S S M A G . C O M | V O L 2 1 N O 3 | 2 0 2 0

Hybrid-based workouts
Hybrid workouts are similar to compound cardio
except the exercises are all hybrid movements. Began
by choosing your exercises. A squat/press, lunge/curl,
and push-up/row would be a good place to start. In this
workout, you use the exercises in a superset where one
movement is done for eight repetitions and is
immediately preceded by the next for eight repetitions.
In this way, you create a continuous round-robin
circuit that's action-packed and will tax the most
advanced trainees. The rest periods in the circuit
routine will be based on individual fitness. Remember
to rest whenever you need too, and continue as soon
as you can.

Use an overhand grip
and grab the bar at
the widest points.
Your elbows are at
about a ninety-degree
angle when in the
upper position.
Slightly bend your
knees to be in a
suspended position on
the bar.
Lift your body toward
the bar while
contracting your back
muscles and biceps
so that your head
goes in front of the
bar and neck touches
the bar. Return to the
starting position using
slow, controlled
motion and avoid
sudden relaxation of
your muscle tension.

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OnFitness Magazine - November/December 2020

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