I am going to tell you exactly how I am going to do the 60-day transformation. From the program, to the nutrition, to lifestyle changes I have made.  Today we will discuss the training program.

Lifting: MBSC Athlete Program

I have talked about this on the podcast already, but I am going to mention it here. I have been lifting with one of the athlete groups at MBSC. Personally, I think it is the most well rounded effective program in the industry. If you want to see the same exact program I am doing, all you need to do is log on to BodyByBoyle Online. Yes, it is $40/month, but I can’t just write out something people are working hard on and paying money for. Check it out here: BodybyBoyleOnline

If you don’t want to see the exact program I will outline it real quick.

• Foam Roll
• Stretch
• Activation
• Mobility
• Speed
• Plyos
• Medball
• Strength
• Conditioning

All put together into a 90-minute session. You don’t even need to do this much and to be honest your facility probably doesn’t have the equipment to do everything we do at MBSC. I have two things to say about that.

1. Find a Better Gym

2. You can modify some of this stuff to make it health club friendly. For some ideas I will forward you to a T-Nation article I wrote a few years ago: http://www.t-nation.com/free_online_article/sports_body_training_performance/inject_some_testosterone_into_your_health_club

To be honest, you are going to be best suited finding a program designed by someone you like and trust. Here are some of the better programs out there depending on your personality.

(The Little Mac Training Program)

• Burn the Fat Feed the Muscle (Tom’s BtFFtM is one of the best fat loss books out there and it is constantly updated with his latest stuff. Tom is one of the brightest guys in the field and has the research to back everything he promotes)
• Show and Go (For the dude looking to get stronger and likes EC’s stuff)
• Fat Loss Forever (ball to the walls workouts)

Again, these are just some options, also check out the New Rules of Lifting books on Amazon.

If you are going to take on the programming responsibilities here are some simply tips:

Don’t overdo it. Think of the minimal effective dosage needed (stolen from Boyle). You don’t have to do 10×3, train for 2 hours, 6 days/week, or anything else that will cause you to feel dead. Recovery is going to be a little bit of a challenge when you are in a caloric deficit. All I am saying is that you should do anything crazy to exacerbate this.

What About Conditioning?

There are pretty polar opinions on how you should address conditioning. Some say you should do some steady state cardio (i.e incline treadmill walking or light cycling). Others will say you should be doing sprints on the local football field and intervals on the bike until you bleed through your eyes.

• Here is my opinion. IT DEPENDS. It really does depend on a few factors:
• How much time do you have?
• How big is your caloric deficit?
• Does your blood sugar crash easily?
• What do you have available to your disposal?

You might have to play around with a few different forms of conditioning to see what best suits you and what you enjoy most. Personally I would rather push a sled or work on my shuttle runs, even if I know those will cause me to be a little more beat the next day.

Come back tomorrow for the nutrition discussion.

(If somehow a 6th and 7th Fast and Furious movie can be made anything is possible)

Decided What You Want to Achieve

This is probably the most important aspect of the whole process. Take a few minutes and decided what you want. Here is a list of possible priorities:

• Strength
• Leanness
• Hypertrophy/Bigger Muscles
• Atrophy/Smaller, Less Bulky (yes, some people strive for this)
• Speed
• Agility
• Athleticism

Think: do you want to be a bodybuilder, action star, ballerina, MMA Fighter, or Jessica Biel’s Bad Ass Physique.

And when you ask this, I mean in regards to physique and performance. Let me explain some more.

Personally, as corny as it sounds, I want to go towards the action star goal.

(MI: Ghost Protocol is Amazing, Buy the Blu-Ray tonight!)

• Strong (And improve bodyweight exercise endurance (i.e. pushups, pull ups))
• Lean
• Agile
• Fast

Another way to look at it is, “athletic,” but it is much cooler to call something the, “Action Hero Workout” (ebook trademark pending).

(Paula Patton is a Serious Bad Ass in Ghost Protocol)

Personally I am good with where my strength is at. I am not going to bench 350, deadlift 500, or Squat 500. I am OK with that. It is something that I can live with. But I do believe that everyone needs to have some prerequisite strength.

Men: Deadlift 2xyour bodyweight

Women Deadlift your bodyweight

 

Men: Bench your bodyweight x8

Women: Bench your bodyweight x1

 

Men: Perform 12 bodyweight chin ups

Women: Perform 3 bodyweight chin ups

And before people freak out, those are just suggestions, if you cannot do these it does not mean you are weak. And if you can do a lot more, you are not stong and bulletproof like 50 Cent.

Give Yourself One or Multiple Deadlines (Goals)

Everyone out there is going to give different advice on this. Some say that the ticking clock will be too stressful for some. Some say that you need to have monthly goals, some say weekly, some say daily. All that I will tell you is what I am doing and why. You can decide if it works for you.

Another thing we hear all of the time is that we should not be concerned about the number on the scale. I agree with that to a certain extent, but I like to have an idea of where I am at throughout the process.

My Guidelines for weighing:

Every 72-96 Hours

First thing in the morning

Underwear Only

Evacuate the bladder

 

I just write the number on the mirror with the day next to it with a dry erase marker. It is simple, easy, and non-obsessive.

Personally one of my goals is numbers based: 180 pounds

Along the way I will be taking weekly progress pictures, but I do think that is the magic number that I should be at personally.

This deadline is an actual occasion. I am the best man at my best friend’s wedding. In Orlando Florida…In June…(There will be a pool at the reception, or at least there should be…). So personally, I want to look my best for the event in support of my bro.

You can do anything you want for measuring your goals and the stipulations for measuring your progress. June 1 is 5 weeks away…

Before we wrap up part II, here are my specific goals again.

• Weight 180 (Starting weight is 200.2)
• 20 Bodyweight Chin Ups in 1 set
• Improved mobility all around

Yes, 20 pounds in roughly 8 weeks. Hard to achieve? Yes. Doable? You bet your ass!

In Part III I will be outlining my training and the reasoning behind it.

Transformations.

You have seen them before on websites, in supplement ads, and at your local gym. With the use of Supplement A or Service B you can get in the best shape of your life in 60-days.

In this series I am going to show you how to do just that. But before we dive in deep, let’s go over some back-story.

If you have been listening to the FitCast for the last few episodes you know that I have been pretty sedentary to prep for MBSCThrive. Leading up to this time period of about 10 weeks I wanted to test some things out.

1. Set Point Theory

To put it simply, set point theory is the idea that once you reach, and then maintain a certain bodyweight for an extended period of time (6+ months) your body with be, “magnetized”  towards that weight.

2. Can I Recreate a Supplement Ad?

Ever seen a Hydroxycut ad in a magazine or on TV? They always have these crazy 30 day transformations where some really jacked and fat guy becomes very lean after using their product.

Here is an example:

Here is some insider knowledge. The supplement companies literally pay figure competitors/models to fatten themselves up. Then they take a picture of the model all depressed and with poor posture and fattened up as a before picture. And in 60-days of hard cutting they are back to their previous figure competitor physique. Pretty cool huh? Of course you wouldn’t call for that, but fat loss supplements are now a multi hundred million dollar business!

(I know….)

3. What Do My Clients Go Through?

We should all walk a mile in our client’s shoes. This is one of things I will be talking about in this blog series, the addictiveness of poor eating and how to break the poor habits associated with it. One thing I will say in advance, I didn’t realize it was quite so hard to break these.

4. How Would My Mood and Sleep Be Affected

This is a, “no shit Sherlock” thing, but yeah, my sleep was not improved by eating poorly for 10 weeks. Surprisingly with the idea that I was gaining weight on purpose made me feel pretty good about it. So if anything my confidence and mood was improved.

Now For the Real Content…

How to Do Your Own 60-Day Transformation

(Transporter, not a Transformer)

So I basically did the same thing as those supplement ads. Put on some body fat in hopes to test some theories and recreate an ad. I am going to share every step I take from the program, to the nutrition, to dealing with the psychological aspects, and last but not least some bad ass before and after pictures.

Now I want you to join in with me, for 60-days own your body and life and potentially change your life.

Come back tomorrow morning for the first installment.

After reviewing all of the books that John and Dan Go put together, it is clear that they put together one hell of a package to get anyone who is interested in Intermittent Fasting. Let’s take a look at what is included real quick:

• Fat Loss Forever Manual (This is the main book that houses all the how and why behind the program)
• Fat Loss Forever Lifting Manuals (John breaks down the workouts into the following categories: GH Surge (formally Lactic Acid Workouts), Complexes, Density, and Dynamic Workouts
• Food Guide (Focuses on what foods you should consume)
• Supplement Manual
• Program Calendar: this makes the program idiot proof. They spell out how you should eat and train on each day of the week. There is some wiggle room based on your schedule.

The Fat Loss Forever Manual hits on the biggest obstacles when it comes to IF. One of the simple but important ones is, “Only buy your cheat foods on the day of your cheat day. Then after the day is done GET RID OF THEM. Remember? If itʼs there youʼll eat it? Throw them in the trash once the Cheat Day is over.” Again, it might sound simple, but it is a reality that some people just don’t want face because they feel like they are wasting food.

They also include a list of Fasting Tips that will help curb appetite and keep you on track and losing fat consistently.  Trust me, when you are 24 hours into a 36 hour fast, you will need all the help you can get! Fat Loss Forever does a great job removing all of the boundaries that might get in your way and gives you all the help you need to succeed. 

Now to the training program. John and Dan have tailored the lifting program precisely for the type of fasting that you are doing that day. This is important as training while doing IF is a balancing act making sure that you are not overdoing it in the weight room while in such a deficit. Otherwise you might find yourself so tired from the previous session that your lifts will find their way down to the dumps. You won’t be doing bicep curls and leg presses. John is utilizing multijoint exercises like lunges, push ups, chin ups, deadlifts, etc., to get the most out of your time lifting.

Overall I think John and Dan did a great job cultivating a ton of information into one book and it will be interesting to see how people do on the modified IF setup that utilizes the best aspects of every program. If you are interested in Intermittent Fasting, I highly recommend checking out Fat Loss Forever.

Check Out Fat Loss Forever and Get in on the Launch Discount!

I am not going to talk about that today, at least not completely. Instead I am going to talk about the change I made to my diet that has completely changed my life.

__

Let’s load up the Mr. Fusion, get into the Delorean, and jump back about four weeks ago. One of the strength coaches at Mike Boyle Strength and Conditioning, Marco Sanchez, got me to watch “Food Matters,” a 77 minute documentary that changed the way I thought about what we eat. Now, in the past, I have seen other “SHOCKING” food documentaries like “Food Inc.” but nothing really changed for me. After talking to Marco and sitting down and watching “Food Matters,” I knew I needed to change something about my diet, the food I ate.

Let’s get back into the Delorean and travel even further back to to 2004. In early 2004 I started suffering from some serious constipation issues. This was along with eating pretty clean. It was when I was in full blown healthy Kevin mode and was reading as much information on the subject as I could. For reference, I believe at the time I was following the “Testosterone Advantage Plan,” by Lou Schuler and Mike Mejia. You know, protein, fruits, vegetables, whole grains, etc.

I went to a gastroenterologist, had a bunch of tests done that I would say might have been the worst things I have ever had to go through in a hospital. Think colonoscopy and barium enema. Not the most fun stuff in the world. So, the doc put me on two medications to help me with it. One was Miralax, which at the time was a prescription drug, and Zelnorm, another prescription drug, that was taken off of the market a year after I was first prescribed it because there were negative heath effects.

I gave the drugs a 4-5 month trial, when I saw no benefit, I went off them and just gave up on the gastro (which happened to be the most recommended in the area I was living in).

I more or less just tried to live with constant constipation, sometimes utilizing laxatives like Milk of Magnesia, if things got real bad.

Over the past few years I tried cutting out some stuff from my diet to see if it would help. First up was creatine. Went off it for 6 weeks, no difference. Then it was caffeine, no difference. At this point I was not going to give up my whey protein. It was the nectar of the lifting gods as far as I was concerned with.

__

Now let’s come back to the present day.

I no longer suffer from the stomach issues that would almost debilitate me 6 or 7 times throughout the year making me miss work and basically just hangout near a toilet all day. And all I had to do was modify a few things.

And before we go on, I need to mention that Whitney Sickler has been a huge help along with this process as well.

Going back to Food Matters, one of the drive home points was that you should juice organic fruits and vegetables daily to get in a plethora of micronutrients (for clarification micronutrients are non macronutrients like protein, fats, and carbohydrates.). On top of that you should comprise your diet of >51% RAW food. Without going too much in depth, you lose nutrients when you cook, and of course process your food. Made sense to me. I can do that. And after seeing the drastic health benefits that the people in the documentary yielded, I knew I had to take action on this.

First thing I did was cut out all Whey protein, and most milk protein as well, sticking with Egg Protein powder (which is a little more digestive friendly), and a new plant based protein blend I will talk about in a bit.

As for what I eliminated from my diet, here is a quick list:

• Whey Protein
• All artificial sweeteners
• Diet Soda
• protein powders with splenda
• Chicken and Meat (not consciously, it just kind of happened, I will have some turkey tips if I go out with friends though)

I hit up Amazon and picked out a badass blender, the Blendtec 1560-Watt Total Blender. It is one of those blenders that will blend an iPhone in 60 seconds… If you are into that sort of thing…

Now why should you spend $400 on a blender? To put it simply, you want to blend the sh*t out of whatever you put in the blender to make digestion and absorption of nutrients as easy as possible. I was initially hesitant about spending as much money on a blender as an iPad, but it was worth twice that, and if I want I can blend an iPad… Again only crazy people would do that.

Next up was to obtain the essentials of my shakes. Again, I went to Amazon because they have much better prices than Whole Foods:

• Chia Seeds

• Amazing Grass Raw Reserve Green Super Food (A Raw Green SuperFood, again sticking with the raw theme)

• Lifetime Life’s Basics Plant Protein Blend (Again, I eliminated all whey from my diet, I use this as well as egg protein for supplemental protein)

• Goji Berries (Grab half a handful once a day to snack on.

Now for the Produce

Currently I have a few staples to my shakes. Lets run down the list.

Kale: Tony Gentolcore has told me for years to eat more kale…Now I do, I go through about a lb of kale each day now.

• Spinach: Normally I throw in one monster handful per shake
• Carrots: One handful per shake
• Cucumber: 1/2 cucumber per shake
• Celery: sometimes I throw in a stock or two
• Frozen Strawberries, Blueberries, Banana, Mango, Peaches, Raspberries (2 hand fulls of fruit, sometimes a little more if post basketball or other exercise)

Now, this is what the processes looks like:

Click here to view the embedded video.

And since people would ask, here is what I normally do twice a day, which the fruit varying. (All Organic if possible)

• About 1/2lb of Kale
• 1 HUGE Handful of Spinach
• 1/2 cucumber
• 1 handful of carrots
• 1/2 packet of Amazing Grass Raw Reserve SuperFood
• 1 Scoop of Lifetime Life’s Basics Plant Protein Blend (Vanilla Flavor)
• 2 Tablespoons of Chia Seeds
• 2-3 Handfuls of frozen fruit (50% of the time it is strawberries and blueberries in the morning, I do peaches and banana post basketball nights)
• BLEND Until Bitchin’

The Results of my Modified Diet:

The most important benefit was the digestive issues clearing up. Without going into detail, I am as regular as clockwork. Although, I will say you will have a transition period, where you might not want to go out with the hot chick from accounting.

The other major benefit has been my energy levels. Since getting in >51% raw food each day (usually upwards of 65%) I have stopped drinking coffee and most energy drinks. I still have 1-2 Guru drinks each week for a boost mid day. For the most part, my only caffeine comes from green tea. And like any diet where you clean up your food intake, you just feel better overall.

Now Here Are Some Important Notes:

• You can get the goji berries, chia seeds, and cacao pre ground into powders, might make more sense to get these
• Why do I use a blender and not a juicer? I personally want the pulp from the fruit and vegetables. And I like the idea of turning them into meals instead of just a vegetable cocktail.
• If there are any questions, just send them to kevin(at)thefitcast.com and I will be glad to update this post with answers.

Things Everyone Can Take Away from This:

• You need to eat more vegetables, blending is one way to get in a ton of vegetables in one shot.
• Think you eat enough vegetables? You don’t, eat more!
• Watch Food Matters, it is free on Netflix Streaming, or you can buy the DVD on amazon.
• I don’t say it lightly that this might be the most important thing I have ever done. I don’t plan on having multiple surgeries to fix the stomach and digestive issues my family history has been plagued with.
• Especially colon cancer.
• No matter what, I make sure I get in two smoothies a day. Even when I stuffed my face during the week, yes week, of Christmas. It is that important.
• I dropped 10 pounds in two weeks, I am guessing half of that was, “waste.”

(Get it, the Replacements, in place of the podca…Well at least I really like the movie…)

Long story short, there is no episode this week. Jon is super sick and Leigh is super busy finishing an AWESOMELY SUPER Cook Book. Either way, I have some things to talk about and I want to give you guys some things to think about.

1. You Really Need to Listen to Music in the Morning. 

For the last few months I have been listening to, “Sports Talk,” or educational Podcasts. It did not help me get excited or energized for the day. Instead I sometimes dragged for an hour or two until my 5th and 6th cups of green tea were ingested.

About 10 days ago I made a point to fire up good old Pandora (I say old because everyone is using other music services now, but I paid for a year of Pandora One, so I am sticking with it) after I got back from walking my dog Marty.

(Clearly it was a long walk)

After 10-15 minutes of listening to music, I am fired up and ready to get to work, even if it is 7am and the sun isn’t up. A simple change that made a big difference to the start of my day as well as my outlook for the rest of the day.

Here are some hott (that’s right, with two “T’s”) beats:

Click here to view the embedded video.

Click here to view the embedded video.

Click here to view the embedded video.

2. You Really Should Watch Food Matters

Click here to view the embedded video.

You got NetFlix Streaming? Great! Fire it up and add “Food Matters,” to your queue. Marco Sanchez, a friend of mine and one of the strength coaches at Mike Boyle Strength and Conditioning, had been recommending it to me for weeks, but I just kept brushing it off because I thought I knew all I needed to about the whole Organic food/eat more vegetables debate. This documentary changed my mind. So much so the next day I bought a $400 Blendtec Blender and spent about $150 on food at the local Whole Foods.

(It is one of those, “Blends an iPhone” Blenders. It is a frickin’ BEAST)

Here are some take home points:

• We lose a ton of the nutrients in our food when we cook it
• Same thing when we are consuming non organic fruits, vegetables, and nuts/seeds
• The body is built to repair itself. It just has a hard time doing that when we are fueling it with heavily processes, nutrient lacking food.
• Juicing is something everyone should do to get more servings of fruits and vegetables
• Tony Gentilcore was always right, Kale is the food of the Gods.

• You can’t make money off a healthy person
• Being sick is profitable for drug companies.
• Things are not getting better in the world when it comes to the health of the population. As we become more and more technologically advanced we also are becoming sicker and sicker
• We should be growing more organic food and not wasting our time trying to milk a dry cow in the form of nutrient lacking fruits and vegetables

I might sound like a crazy person, but either way, this film has made me a healthier person. So I will call that a win.

 

3. You Really Should try this smoothie, it is my best so far…

• 1c Water
• 6-7 Ice Cubes
• 2 Handfuls of Spinach
• 1 Handful of Kale
• 1/2 of a cucumber
• 1 handful of carrots
• 1 handful of peaches
• 1 Scoop of Life Time Nutritional Specialties Lifes Basics Plant Protein Vanilla

Anyways for the whole weekend I will CONSTANTLY be updating this post with thoughts from the seminar while the presentations are going on. Who knows I might even post some audio or video too.

Perform Better does HANDS DOWN the best Seminars in the industry. Do yourself a favor and don’t miss the next one. Check out their seminar schedule on their website: http://performbetter.com Also they are makign a DVD set of the weekend. Keep an eye out for it you are only getting 1% of the content.

Friday 12:30pm PST

Martin Rooney

Every single time I see Martin speak I come away thinking that he is the man and we need more guys like him in this industry. He bleeds strength and conditioning. He hit on a lot in the 90 minute talk, starting with the history of the industry and where he thinks it is going.

From the 60′s and 70′s where we were looking at the Russians because their athletes were becoming some of the best in the world, of course we later found out they had some anabolic help.

(Will come back to this soon, Berardi is up now)

John Berardi

John is talking about Nutrition and the  Future of Body Transformation. Always great to see him present and was awesome catching up with him after over a year.

Good point from John about why he chose the word, “Precise.” And how Verstegan used the word, “Behavior Upgrades,’ and how he thought a hell of a lot about it because of it’s strong meeting.

“Are we teaching exercise or changing lives?”

Looking at the field of, “Change Philosophy” to increase compliance.

“Create an environment for contemplating change”

“Motivation/will power is like a muscle, it can get fatigued”

“Lead people to success by removing the obstacles in their way”

“What do I do (for my client) when motivation has worn/run out” [The Blackmail Diet]

“The Minimum Effective Dose”

[Kevin talking:]I think we are getting into less is more and the simplification of nutrition. I still don’t know what the best way is to address this with clients. Maybe some people need things to be simple while others need things to be more exact and calculated. Is having less to think about or more to think about better when it comes to nutrition compliance? Also Berardi is a bad ass presenter, he has even made big strides since I saw him for the first time back in 2006.

Berardi just brought up the 6-meals a day stimulating metabolism discussion. And was straight up that he championed it. It does work for people and can control hunger.

Now talking about Intermittent Fasting. “It better regulated my blood sugar”

“Some people too terribly with two large meals when it comes to hunger”

[Kevin talking:] Totally agree that some people do well with 6-meals and some do great with IF, it is not one size fits all. Both work. I still think there is a lot of benefits hormonally with IF. Kind of interesting to hear the audience’s mind get blown that he just supported IF. Like someone asking, “But what about pre workout nutrition.” Or, How do I fit in all 9 servings of fruits and vegetables with IF?” 

John Clarifies that he just wants us to think about how to make things easier for our clients when it comes to nutrition.

The Intermittent Fasting mentioning is brining up a lot of questions from the crowd. Interesting…

Intermitted Fasting is, “the next trend” (He is not saying that is a bad thing!)

[Kevin talking:] I agree that overall everyone is going to jump on this. It had been around for a while, just check out Brad Pilon’s Eat Stop Eat (first edition was in 2006)

Alwyn Cosgrove

Next up is Alwyn Cosgrove on “Solutions for the Future of FItness Programming”

Selling you something that you can not see, like the fitness industry, something that you do not get immediately.

How can we take away the risk our clients take?

Bringing the comedy as always, crowd is laughing their asses off.

One trend that AC is seeing is that in the 12 years that Results Fitness has been open FMS scores on new clients are declining (as we continue to move less and less).

“You need exceptional systems”

We need to move toward “self limiting exercises” Think sled work, inverted trx row, goblet and front position work.

Day 2

In the morning I got to head out to Athletes Performance with (WARNING: Name Drops Ahead) Mark Verstegan, Mike Boyle, Alwyn and Rachel Cosgrove, and Ana Tocco (Check out here site). It really is an amazing facility. The biggest thing I took away from it was how they eliminate as many obstacles to their athletes success as possible. They take care of all of their meals, training, recovery, etc. There are even Xbox 360′s hooked up with a place for the athletes to just hang out before or after training. Mark gave us a 25-30 minute tour with complementary EAS Shakes as well.

One thing I want to hit on more closely is how they already have the athletes nutrition planned out to the T. From supplements, to ratio of food in their meals cooked in the kitchen, to hydration. The system itself was very impressive.

Don Chu

Cam in about 45 minutes late to Don’s talk as we were driving back from AP. His talk is on, “Extreme Flexibility.” Lots of great stuff so far from assessment tests to going in depth on the relationship between muscle and fascia.

Mike Boyle

Mike is up, no holds bared. Crossfit and NSCA be aware.

“Fat Loss. This will always sell.”

“The ramifications of obesity…carrying a second person of body fat around is taxing.”

Mike showed a clip of him doing hurdle jumps from 1993 with the question, “What do you notice?” Verstegan yells out, “You had hair!” Still funny.

“In 1922 we knew single leg training was better”

No, but seriously, I would rather challenge myself and do something different every time. That is where this blog post comes in. I hope to provide some fresh ideas for you to use when it comes to the end of the workout, when you need to get that finisher in. Now hold on to your butts and crack open a Spike!

1. Burpee/Mountain Climber Combo: This one is pretty straight forward. You give yourself a rep amount to hit for each movement. I am a fan of doing 60 mountain climbers (30/side) and 12 burpees (with the push up). Rest for 60 seconds in between each round. Rinse and repeat at least 4 times and try to work up to 8 or 10. Keep the trash can near by…

2. TRX Circuit from Hell: OK, now things get interesting. That TRX in your garage isn’t just for rows and planks, it can be used for some of the hardest complexes imaginable. For this you will go from one exercise to the next, performing 10 reps (per side if  for each movement. The exercises are: Atomic push ups, rear foot elevated split squat, leg curls, rollouts, and rows. Try to get through the whole circuit in under three minutes.

3. Grab bag Finisher: This is the one I use the most. I put together five or six exercises and put them into a complex. They usually involve low risk movements with lighter weights than normal, for obvious reasons. Think medballs, kettlebells, slideboards, TRX, body weight, and barbell exercises. Here is one you can try today that will have you screaming for mercy:

• Plate loaded front squat (Hold a 10-25 pound plate out in front of you while squatting). x8
• Renegade Row 8 reps/side

• TRX Rollouts (or ab wheel) x10
• KB Swings x12
• Bodysaw x12

• Overhead Medball Slams x20

BONUS: Here is a Death Circuit I did three years ago with Eric Cressey. I promise my posture is much better now: