Let’s face it, cardio is bone-numbingly tedious. There’s ample evidence that suggests long duration of steady-state or low-intensity cardio leads to muscle loss. Simply put, it becomes counter-productive. Now, if we’re talking about having a positive impact on your performance and body composition, you’d be hard-pressed to find a better solution than adding “finishers” to your workout — it does a fantastic job of building muscle, maximizing fat loss, and improving conditioning. Don’t get me wrong, low-intensity cardio is still important, but you’re not doing yourself any favors by doing only two hours of cardio five days a week. Mix it up.
1. Sled Work
Sometimes you just need a good kick in the ass to toughen you up. Hence, the sled.
The vast majority can agree that there’s really nothing more badass than moving heavy weight on the sled. But… they’re brutal, and they also make you question your sanity (in a good way).
Push it. Pull It. Drag it. Move it.
2. Landmine Complexes
Just to be clear, I think traditional barbell complexes are absolutely fine. If you can do them, do them. Generally, though, I don’t like them because a lot of people royally screw it up, particularly beginners. You also have to understand that the further you go into a fatigued state, one thing is constant — your form will start to break down. That is why I’m more partial to setting up with the Landmine. They’re safer. Nuff’ said.
Try this:
- Landmine Squat x 8
- Landmine 1-Leg RDL x 8/leg
- Landmine Deadlift x 8
Repeat for 3-4 sets.
3. Kettlebell Combos
While the sled is my favorite tool to use, the kettlebell would be a close second. This piece of equipment is one of the most versatile tools you can have at your disposal. As such, everybody should learn how to properly use them.
Option 1:
- Kettlebell Swing x 12
- Push-Ups x 8
- Kettlebell Goblet Squat x 8
- Push-Ups x 6
Repeat for 3-4 sets.
Option 2:
- Kettlebell Swings x 20
- Front Plank x 30 secs
Repeat for 3-4 sets.
Takeaway
Despite what you might’ve been told, cardio doesn’t have to be relegated into just countless hours of walking on the treadmill or elliptical. These are some of the simple protocols you can use to add some spice into your training, but also speed up your progress.
Speaking of which, I’m happy to announce that I’m taking clients for my online fitness coaching. If you want to get stronger, build lean muscle, and decrease body fat, learn more about my coaching here. Follow the link and I’ll contact you as soon as possible to see how I can help.
Dre Delos Santos 