Fitter, Faster, More Explosive: The Shrednado Workout

Dec 12 / Build Muscle

If you do plyometrics for more than 10 seconds at a time, you’re doing them wrong. Plyos—which are explosive exercises that increase muscular power, but are tough on your joints—should to be done at maximum effort for 10 seconds or less. They require a ton of energy to make your muscle fibers contract quickly over and over again, and they can’t sustain that for very long. Related: musclemorphosis.com After 10 seconds, your intensity will dip and your form will suffer. The power exercise suddenly becomes an endurance exercise, and at this point, you might as well choose a better, safer exerc...

If you do plyometrics for more than 10 seconds at a time, you’re doing them wrong.

Plyos—which are explosive exercises that increase muscular power, but are tough on your joints—should to be done at maximum effort for 10 seconds or less. They require a ton of energy to make your muscle fibers contract quickly over and over again, and they can’t sustain that for very long.

Related: musclemorphosis.com

After 10 seconds, your intensity will dip and your form will suffer. The power exercise suddenly becomes an endurance exercise, and at this point, you might as well choose a better, safer exercise to improve your stamina.

However, I constantly see guys performing plyos for 30 seconds or more at a time. That’s probably because guys love to feel sweaty, sore, and tired after a workout—and 10 seconds just doesn’t seem like enough.

musclemorphosis.com, my all-new, body-shredding DVD plan. (You’ll also get 8 other 30-minute fat-loss workouts. One guy lost 25 pounds in just 6 weeks.)  The workout is a crowd favorite among the DVD’s test group and current participants.

The SHREDNADO
You’ll alternate between 10 seconds of work and 10 seconds of rest for 3 rounds. This 1:1 work to rest ratio allows for optimal power output and provides a cardiovascular and metabolic response to help your burn fat fast.

You’re also cramming in the same quantity of reps as you would if you did a 30 second work period followed by a 30 seconds rest period, but your overall quality is improved.

Because of that, you get a superior overall training effect. You’re moving faster, feeling focused, and perfecting every single rep.

Do it: Do one movement per minute. For each exercise, perform 10 seconds of work followed by 10 seconds of rest for 3 rounds. When that minute is up, immediately move on to the next exercise on the list.

Minute 1: Squat jump
Minute 2: Plyo pushup
Minute 3: Split jump
Minute 4: T-rotation
Minute 5: Tuck jump

Complete all 5 exercises to finish 1 cycle. Do 6 total cycles.

You’ll notice that I have you alternate between upper and lower body exercises each minute. That’s not by mistake. This further helps you manage fatigue and keep your form in check. I’m always looking out for you, baby.

You should walk away from this workout feeling super accomplished and energized, not beat down. And because it only uses bodyweight exercises, you can crank it out at home, outdoors, or in a hotel room.

For the full SHREDNADO workout, plus a complete fat-loss program, try musclemorphosis.com today. And follow musclemorphosis.com on Instagram for more great home workouts like this!