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The BURN [A+L]

VIDEO DOWNLOAD LINK [MP4]
(right click and choose ‘Save As’)

Here’s a summary of what’s in this video:

  • A 3 exercise bodyweight circuit that works upper body, lower body and core
  • An explanation of the structure upon which the workout is built
  • Different concepts on progression and how to apply them to the workout I share with you
  • A chance to win my upcoming product :-)

Make sure you watch to the end so you get everything because what we cover will help you understand the workouts and training that’s coming.

If you want to do this workout, start off at 3-4 sets with 2 minutes of rest in between, then progress it how I show you in the video. And if you do try it out, let me know how it goes!

BTW – if you liked this post, let me know by hitting ‘Like’ so I know to do more like it.

37 Comments

  • Allan

    Reply Reply Sat, August 16, 2014

    I really liked this workout it’s not to easy and it doesn’t really take a lot of room to do. I can do this in my motel rooms when I’m on the road.

  • Hector Bermudez

    Reply Reply Fri, August 15, 2014

    Systemic A+L because of the time spent on each sequence.

  • Peter

    Reply Reply Wed, August 13, 2014

    Anerobic lactate

  • Jayson Leisenring

    Reply Reply Mon, August 11, 2014

    Eric,
    Great info as always. Can you give me some insight into why you did the progression like that?

    Thank you,

    Jayson

  • Lee

    Reply Reply Sun, August 10, 2014

    Glycogenic.

  • Drew Elborne

    Reply Reply Sat, August 9, 2014

    It is a balance,strength and endurance workout so it covers all the aspects
    aerobic, anaerobic. the progression is also lactic so overall it would be hard
    to put it in one catagorie.to sum up bloody good workout

  • Quietstorm

    Reply Reply Sat, August 9, 2014

    Anerobic Lactate with the timed sets in seconds and rest periods. It’s like your thruster 2.0, trx, and 180s.

  • Yehoshua Zohar

    Reply Reply Sat, August 9, 2014

    AL

  • Alejandro

    Reply Reply Sat, August 9, 2014

    Hey Eric,
    This workout will work the Aerobic+ Lactic energy system.

  • Darren

    Reply Reply Sat, August 9, 2014

    Al

  • Angel Martinez

    Reply Reply Fri, August 8, 2014

    looks like an Aerobic Hypertrophy workout since time under tension is 40 seconds,and the energy system is Aerobic Lactic, since A-Lactic does not last as long as Lactic System, looks great Eric

  • Joyce

    Reply Reply Fri, August 8, 2014

    Aerobic Lactic (AL)

  • Rav Singh

    Reply Reply Fri, August 8, 2014

    Anaerobic Lactic

  • kylie

    Reply Reply Fri, August 8, 2014

    aerobic…(but not like a marathon more like a 1500m run)

  • Mark Ruth

    Reply Reply Fri, August 8, 2014

    Anaerobic Lactic!

  • Fred

    Reply Reply Fri, August 8, 2014

    You called it a simple workout

    • Eric

      Reply Reply Fri, August 8, 2014

      Simple, not necessarily easy ;)

  • Phil

    Reply Reply Fri, August 8, 2014

    Aerobic & Lactic

  • John

    Reply Reply Fri, August 8, 2014

    Hi Eric,
    As the anaerobic and aerobic energy systems are generally complementary, it is the balance which is important and in this case the workout would be more aerobic than anaerobic and much more so than lactic.
    regards,
    John

  • Alex

    Reply Reply Fri, August 8, 2014

    API aerobic power interval

  • Dan

    Reply Reply Fri, August 8, 2014

    Given the high reps Aerobic and Lactic. Also the progression by reduction in rest time and increase in sets/time suggests an endurance workout which is why I say Aerobic and Lactic

  • tjam

    Reply Reply Fri, August 8, 2014

    Aerobic

  • Michael Van den Bossche

    Reply Reply Fri, August 8, 2014

    Def. a Lactic Aerobic!!

  • Allan read

    Reply Reply Fri, August 8, 2014

    Not sure but I’m not the best when it comes to pop quizzes

  • Helen

    Reply Reply Fri, August 8, 2014

    I’d say Anaerobic Lactic…

  • yos

    Reply Reply Fri, August 8, 2014

    Aerobic lactic is the energy system

    • Eric

      Reply Reply Fri, August 8, 2014

      YOS – you my friend, are the winner, since you were next in terms of time to correctly guess Aerobic + Lactic as the energy systems being worked, based on my CAGE Cardio system of conditioning.

      However, I see that your email address is from Buffalo, and being from Hamilton, we had a bitter rivalry with city’s hockey players and I don’t know if I can stomach hooking you up. ;)

      J/K, when the product launches, I’ll ensure that we get your info so we can send it your way.

      • yos

        Reply Reply Sat, August 9, 2014

        Awesome possum Eric! Looking forward to learning more.

  • Matteo Mura

    Reply Reply Fri, August 8, 2014

    Hey Eric,

    Thanks for the workout.

    Well, given your slow tempo and your set time length (~40″), I would say you were training the most the anaerobic lactic system.

  • LeRoi

    Reply Reply Fri, August 8, 2014

    Anaerobic.

  • Riccardo

    Reply Reply Fri, August 8, 2014

    Hi Eric,

    Nice little workout. I would say it’s a Systemic Aerobic+Lactic workout

    • Eric

      Reply Reply Fri, August 8, 2014

      Aaaand, we have a winner…

      No surprise, it’s one of my powerDOJO members!

      HOWEVER:

      Because Riccardo is an esteemed powerDOJO Kyoudai, all active Kyoudai will be receiving my upcoming product for free.

      Therefore, I’ll have to pick someone else. ;)

      BONUS – Riccardo was the only one to mention the fact that it’s a Systemic Lactic workout, which shows his advanced brain power!

  • Thomas

    Reply Reply Fri, August 8, 2014

    Anaerobic lactic system

  • LeRoi

    Reply Reply Fri, August 8, 2014

    Anaerobic.

    “L”

  • Matt Parker

    Reply Reply Fri, August 8, 2014

    Anaerobic Lactic

  • jimmy clegg

    Reply Reply Fri, August 8, 2014

    Oxidative

    • babatola

      Reply Reply Fri, August 8, 2014

      Hi Eric
      as a learning coach,i would say because of the rest period plus the speed in which the exercise is done, it is an aerobic workout

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