This is a very unique workout that combines the elements of a strength and a cardio workout. The workout consists of 2 powerlifting exercises, squats, and deadlifts in specific, with an ABS finisher exercise.

THE ROUTINE:

1) Squats: The goal here is to target the quadriceps the most. You can find 2 additional videos on the squats form. Before you start with 5 working sets, do 2 warm-up sets with more reps. The 4th working set is the one with the heaviest weight possible (your record). After that, the last set will make you puke at the end, as it requires 20+ reps with a maximum of 2 seconds rest at the top. If you rest more than that at the top, you will miss the goal of this workout. Look at the tempo of your athlete in the last set (the part where he squats without a shirt). The tempo in the last set has to be the same, from the first to the last rep, which is why the weight is not that heavy. The weights and the rest period are described in detail within the video.

2) Deadlifts: the goal is not to break your PR (personal record) as you will lose much of your energy on squats, so, the last set is with weights that represent 80-90% of your PR. Do NOT rest at the top or the bottom. As soon the plates touch the ground, go up. Watch the rhythm of your athlete in this video.

3) Abs exercise: the rep range and the rest period have to be as described in this video. If you fail to perform it like that, you will also miss the point of this workout. If you have any strength left, do 3 sets of 1 more abs exercise by your choice.

BENEFITS of COMBINED STRENGTH/CARDIO WORKOUT

Combining strength training and cardio in your workout routine can offer numerous benefits for overall health and fitness. Here are some of the key advantages:

1. Improved Cardiovascular Health:

   • Cardio exercises help improve cardiovascular health by strengthening the heart and lungs.
   • Strength training can contribute to better blood circulation and heart health.

2. Weight Management and Fat Loss:

   • Cardio exercises are effective for burning calories and promoting fat loss.
   • Strength training helps build lean muscle mass, which can boost your metabolism and aid in weight management over the long term.

3. Increased Metabolism:

   • Combining strength and cardio can lead to an elevated metabolism, even after the workout is complete. This is known as the afterburn effect, where the body continues to burn calories at an increased rate post-exercise.

4. Muscle Tone and Definition:

   • Strength training is crucial for building and toning muscles, leading to a more defined and sculpted physique.
   • Cardio exercises can help reduce body fat, allowing the underlying muscle to become more visible.

5. Enhanced Endurance:

   • Cardiovascular exercises enhance endurance, allowing you to perform daily activities with less fatigue.
   • Improved endurance from cardio workouts can positively impact your ability to engage in and complete strength training sessions.

6. Bone Health:

   • Weight-bearing exercises, such as strength training, contribute to bone health by promoting bone density.
   • Some high-impact cardio exercises, like running or jumping, also offer bone-strengthening benefits.

7. Balanced Fitness:

   • Combining both strength and cardio training creates a well-rounded fitness routine, addressing various aspects of physical fitness, including strength, flexibility, endurance, and cardiovascular health.

8. Reduced Risk of Chronic Diseases:

   • Regular physical activity, including both strength and cardio exercises, is associated with a lower risk of chronic conditions such as heart disease, diabetes, and osteoporosis.

9. Mental Health Benefits:

   • Exercise, in general, has been linked to improved mood and reduced stress. Both strength training and cardio contribute to the release of endorphins, promoting a positive mental state.

10. Versatility and Variety:

    • Combining strength and cardio allows for a diverse and engaging workout routine, reducing the risk of boredom and keeping motivation high.