VIDEO: The Figure 8 Workout
Okay everyone – are you ready to sweat?
As you know we’ve now started running REAL TIME video workouts at Angry Trainer Fitness so you can work out along with yours truly.
Last time around we launched the Back To Basics Workout which was designed to help you jump-start your regime after a break, rest or injury. But now it’s time to take it up a notch – and this latest program – The Figure 8 Workout – will do just that! Are you ready?
As you know I love my Gym Boss interval timer so I thought I’d showcase how you can use it in a workout. So this is an interval workout, with each exercise being performed to a set time, not for reps or speed. Each set consists of 30 seconds – though of course you can go longer.
Now for the first few movements this workout won’t feel incredibly hard, but believe me it’ll catch up to you! Especially if you go through the circuit 2, 3 or 4 times – you’ll be feeling it big time. One thing is for sure – you’ll soon learn to appreciate the little beep that signals a rest period. As I now say to my clients – “Learn to love the beep!”
Here’s the circuit in full:
The Figure 8 Workout
1. Medicine Ball Chops
2. Burpee Jump Squats
3. Alternating Reverse Lunges & Dumbbell Biceps Curl
4. Swiss Ball Pushups w/Abs Pikes
5. Resistance Band Squat & Press
6. Jump Rope High Knees
7. Twisting Torso Pushups
8. T – Squares
Okay so get to it! Watch the video and workout in real time with me. As you’ll see this workout had me a little out of breath by the end of it! So how will you fare? Give it a shot and don’t forget to spread the word about our awesome ATF workouts!
Once again thanks to Sears FitStudio for providing our awesome fitness equipment. Enjoy!
All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It is not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.
| Print article | This entry was posted by Alfonso on January 10, 2012 at 5:40 pm, and is filed under TRAINING, VIDEO. Follow any responses to this post through RSS 2.0. You can leave a response or trackback from your own site. |
ATF Classic: The Top 10 Ways To Perform Burpees!
about 1 week ago - 7 comments
You all know how much I love my burpees! I use them nearly every workout in some form or fashion as they provide an awesome full body workout. And it seems that every trainer has a different way of performing them so today I’m sharing some of my ANGRY TRAINER versions. Get ready! Performing burpees…
VIDEO: The GNC CrossFit Style At Home Workout!
about 4 months ago - 3 comments
I’ve got a really awesome workout to share with you today – I think you’re gonna love this one! As you may know I recently passed my Crossfit Level 1 trainer’s test and have been using many CrossFit style Workout Of The Days (or WOD’s) in my own workouts ever since. Many of you…
GNC VIDEO: 3 Ways To Perform Hip Bridges
about 5 months ago - 1 comment
At some point or another you’ve probably used hip bridges in your fitness routine. And if you’re a man who thinks that this movement is just for the ladies – you’re wrong! The hip bridge is a great way to glute and hamstring strength. You can use them before a workout as a pre-exhaustion exercise…
VIDEO: What Supplements Do You REALLY Need To Take?
about 5 months ago - No comments
Time for another Q&A video here at Angry Trainer Fitness and the title of this post is probably one of the most frequently asked questions I get here at the site! Everyone always wants to know which pill helps lose weight, which vitamin and protein powder is best, and if the rare African berry…
VIDEO: The Reebok Band Of 6 Workout
about 6 months ago - No comments
I’ll be honest – in the past if I was short on time I’d just skip my workout altogether. But these days I know better and I’ve realized that you don’t have to be in the gym to get great benefits from a simple exercise routine. So today I’m sharing a bodyweight / resistance band…
VIDEO: The GNC On The Floor Workout!
about 6 months ago - 2 comments
Today I’m excited to share another great exercise routine with you. This workout is all about the floor and YOU! Using tools like weights, jump ropes, balls and other pieces of equipment is great, but you don’t NEED to have them to achieve a terrific workout. You can perform my On The Floor workout…
Ask Alfonso: HIIT – Will It Work For Me?
about 6 months ago - 1 comment
Hey Alfonso, I discovered your site a few months ago and love your balance of expert advice and no-nonsense fitness. I’m a working mom to a three-year-old son and have been working hard over the last three months to shed 15 pounds with clean eating, weights and cardio. I work out four days per…
ATF Classic: Top 10 Mat / Floor Exercises Video
about 6 months ago - 1 comment
Today I’m sharing another Classic ATF post that is worth taking a look at again. Last September I posted this mat / floor routine to show all of you that a great workout can be found in many forms. In this case, I demonstrated how going through a circuit of ten exercises right in your…
Can You Weather A Storm?
about 6 months ago - 3 comments
In case you don’t know Angry Trainer Fitness is based on the East Coast – I’m in Connecticut and my site producers Richard and Roger are in Hoboken New Jersey. And unless you live under a rock, you know that Hurricane Sandy just made her presence known in many areas with high winds and flooding…
VIDEO: Three Alternative Abs Exercises!
about 7 months ago - 1 comment
What’s the one body part EVERYONE seems to want these days? I’d go for six-pack abs – that much desired washboard stomach that every infomercial and workout video seems to be geared towards! Well six-pack abs take a lot of work and let’s be honest – working your abs can sometimes be boring right?…
about 1 year ago
You’re so awesome Angry Trainer!! I STILL do not have a Gymboss…I have to find other interval timers….I’m sad…
about 1 year ago
Have you tried the workout yet Sarah?
about 1 year ago
I just did it today, Jan. 12th! It was awesome! I made some mods with it though. Here are my scores for 16 minutes:
Medicine Ball Chops (25lb free weight instead): 8 left and 8 on right.
Burpee Jump Squats: 5/3
Alt. Reverse Lunge W/ Bicep Curl (25 lb free weight): 4 Left/5 Right
Swiss Ball Pushups W/ Abs Pike: (Did knee pushups w/ knees to chest on the second time around, couldn’t figure out how to modify on first round): 0/3
Risistance Band Squats & Shoulder Press (Band was too short, so just did squats and curls): 8/9
High Knees (no rope): 87/61
Twisting Torso Push Ups (Did this as just putting the twisted thigh on the floor, just as hard): 2/3
T-Squares (Below leg bent on floor): 3 on left side/4 on right side.
I loved it! I feel better now that I did a workout today. I wasn’t going to because I’ve been feeling extremely depressed today. But I did do it! Thanks Angry Trainer!!
about 1 year ago
Great worikout! I like it alot. I have several traveling clients, I will have them check it out and incorporate while on the road. Thanks Alfonso!
about 1 year ago
Thanks Ty!
about 1 year ago
like it! did 2 rounds this AM thought it would be too easy and was planning on adding a couple sets of push-ups or some thing to exhaustion. but 2 rounds later I thought different. balancing on the swiss ball added a little challenge I wasn’t used to, even thought the lever is shorter with the swiss ball you have to stabilize so much more, fun!
Thanks for doing the whole workout with us, really great!
about 1 year ago
Alfonso: I’m try this one today
but..don’t have a resistance band..when I’m lifting my arm up..should use some kind of weight??dumbbell maybe or med. ball??
about 1 year ago
Great workout, but are your knees suppose to go past your toes during the reverse lunges? I’ve always been told that that’s bad form. Thanks.
about 1 year ago
I just finally bought a Gymboss but might use it more with my clients than myself. Intervals interfere with my heavy weight lifting ;D. Great form by the way!