FREE Workout YOU Can Do Today!

So hey there Mayhem Maniacs and welcome to TBT - NOPE, Its not what you're thinking...

I'm talking about a Total Body Thrashin' workout because I have a special FREE gift for you...

And best part is, you don't have to wait for it, download it, give me anything, its totally FREE!

Keep reading and then utilize this FREE gift RIGHT NOW for a great workout that will challenge everything.  

My FREE Gift to YOU! - A full body strength and conditioning workout guaranteed to get your heart pumping, the sweat pouring and your fat melting off your body.

Don't come into this one thinking you'll just breeze through it, this is about taking your training to the maximum level you can handle.

After a good warm up set your timer for 20 Minutes and try to complete as many as rounds as you can of this routine.  You'll need some tools for this workout and at least one training partner, although its much more fun with a group doing this all together!

Here is how to set up -

EQUIPMENT NEEDED:

Pull-Up Bar (Or surface to perform Inverted Rows)
Sandbag - Preferably 50 pounds or heavier
Heavy Tire - You can also use a Boxing Heavy Bag - 100 pounds or heavier
Sled - Optional if you don't have a training partner
Clock Timer
Cones to mark out 50 Feet
Training Partner

SET UP:

Mark out a distance of 50 Feet with the cones.  This is where you will perform many of the different exercises in this routine.

Make sure your tire and sandbag are easily available and that you have a clear path to work with.

Set the Timer for 20 Minutes and Complete as many rounds of this routine as you can within that time frame.

Start with Pull-Ups - Complete as many reps as you can without stopping.  For the beginner this may be a big challenge.  You can do partner assisted pull-ups or inverted rows as a replacement.  With assisted pull-ups, get a minimum of 5-10 reps.

From there you will move onto the Wheel Barrel.  This is a teammate drill in which one person will assume the pushup position and lock their heels onto their partners hips.  Make sure you squeeze your heels into your partner as tight as you can.  This will help stabilize your core.  Once in position, your partner can hold onto your shins as you walk one hand front of the other.  Complete 50 Feet and then switch places with your teammate.  If you don't have a teammate, utilize the Bear Crawl instead.

Once you both complete this drill continue to Fireman Drag.

The Fireman Drag - Approach your teammate from behind and hook your arms up under their armpits.  Lock your hands in front of their chest so you have a tight upright locked in position with your arms.  Drag your teammate by walking backwards for 50 feet.  Switch places with your partner and have them perform this drill by dragging you.  Its very important that the teammate who is being dragged keeps a tight core and doesn't allow their body to slouch.  If you're unable to drag your teammate, they may assist by walking but making sure you do most of the work.  If you don't have a teammate, a Sled can be used instead.

Once you have both completed the Fireman Drag proceed to Pushups knocking out as many reps as you can.  For the beginner, try to get at least 10 reps.

After both you and your teammate(s) finish your pushups, do Walking Lunges for 50 feet.  From there, grab your Sandbag and Sprint for at least 300 feet.  If you have hills or stairs, even better.

Pass on the sandbag to your teammate once you complete your round and have them complete theirs.

Once your team as completed one round of the sandbag sprint, its time to finish with the Tire Flip.

Take turns with your teammate(s) flipping the tire one flip at a time till you all hit 5 flips.

Repeat this entire workout until the 20 minute time limit has been reached.  See how many rounds you and your teammate(s) can complete.

Not only is this workout a ton of FUN but its very effective for building Strength and Endurance; PLUS its a great team building drill.

Want even more of a challenge?  Once you complete this for as many rounds as you can in 20 minutes, finish with one last round as quickly as you can!

Here is the workout all laid out...

Pushups - 10 Reps Minimum / Sub Max Failure
Wheel Barrel - 50 Feet / 1 Lap (Bear Crawl Optional)
Fireman Drag - 50 Feet / 1 Lap (Sled Reverse Drag Optional)
Pushups - 10 Reps Minimum / Sub Max Failure
Walking Lunge - 50 Feet
SandBag Sprint - 300 Feet (Utilize Hills or Stairs if you can)
Tire Flip - 5 Reps
Repeat from the top

Have Fun with this one gang!

Watch our Mayhem Maniacs Doing this whole workout Right Here and then go out and perform this one yourself!  You'll thank and hate me all at the same time :D



Yeaaahhhhhh Man!!!

GET WORK DONE!

Sean "Mayhem" Murphy