Figure competitors often email me and ask me, what is the hardest workouts that I give to competitors to really burn body fat. Well it's called the 'tree'.... and it works like this:
(the explanation below is a little hard to follow - the video is a lot easier to understand)

   Choose 8 exercises and number them 1-8
   for example:
       1. Jump squats:          15 reps
       2. Db swings:              20 reps
       3. Pushups:                 15 reps
       4. Squat row:               20 reps
       5. Mountain climbers: 80 reps
       6. Db squat curls:       15 reps
       7. Frog jumps:            20 reps
       8.1 arm high pull:        20 reps each arm

Using the exercises above the following sequence is done without interruption:
    A) perform exercise #1
    B) immediately perform exercises #1 and #2
    C) immediately perform exercises #1, #2 and #3
    D) immediately perform exercises #1, #2, #3 and #4
    E) immediately perform exercises #1, #2, #3,#4 and #5
    F) immediately perform exercises #1, #2, #3, #4, #5 and #6
    G) immediately perform exercises #1, #2, #3, #4, #5, #6 and #7
    H) immediately perform exercises #1, #2, #3, #4, #5, #6 ,#7 and #8
Basically every time you add a new exercise you start over at the beginning
The video below shows an abbreviated circuit of 5 exercises (db swings, jump squats, pushups, mountain climbers, 1 arm press). Most of the your circuits should contain more exercises and higher reps (15-20 reps for most exercises)
When to use:
  • You can perform this workout once or twice a week in place of your regular 60 minute workout.
  • You could repeat the above circuit for your entire 60 minute workout.... or come up with others and perform a few of them.
  • I wouldn't suggest not working out like this too often to avoid over-training, unless you are getting ready for a show and you are close to your goal weight but the last few pounds are holding on tight. Then you might want to alternate this with your regular workout. Otherwise, once or twice a week is good.
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