The “World’s Fittest Man” Favorite Workout Series

I’ve been working out now for almost 30 years. Wow where has the time and my hair gone?!haha…It’s funny but looking back over the years, workouts are kind of like an old pair of favorite shoes or a favorite sweatshirt or hat. There always there, comfortable and you just can’t get rid of them. As you can imagine I have quite a few workouts that fit this criteria but the one below is probably one of my favorite. Not meaning that it’s easy by any means because it’s not but I know that if I complete it that I’ll get one helluva workout. One of the greatest things about it is it can be done outside and just about anywhere. Whether you’re at the beach, on vacation or in the neighborhood park you should be able to find an area to do most of this workout. I call it a descending pyramid workout. There are 3 different levels to choose from depending on your current fitness level. Advanced reps are 50-40-30-20-10, Intermediate are 30-25-20-15-10 and Beginner are 10-9-8-7-6. So are you can see there are 5 circuits done with various repetitions depending on your fitness level. In my example below I’ll list the Advanced as that was generally what I did. So hold on and here we go!

  • Begin with a 5-10 minute jogging warm-up
  • Pull-ups (optional) I like to do a set of 10-15 before each round and change up my grip.
  • 50 box jumps or alternating step-ups
  • 50 push-ups
  • 50 sit-ups
  • 50 bench dips
  • Run/jog 400 meters (one lap around a track)
  • Chin-ups (optional)
  • 40 box jumps or alternating step-ups
  • 40 push-ups
  • 40 sit-ups
  • 40 bench dips
  • Run/jog 400 meters (one lap around a track)
  • Pull-ups (optional)
  • 30 box jumps or alternating step-ups
  • 30 push-ups
  • 30 sit-ups
  • 30 bench dips
  • Run/jog 400 meters (one lap around a track)
  • Chin-ups (optional)
  • 20 box jumps or alternating step-ups
  • 20 push-ups
  • 20 sit-ups
  • 20 bench dips
  • Run/jog 400 meters (one lap around a track)
  • Pull-ups (optional)
  • 10 box jumps or alternating step-ups
  • 10 push-ups
  • 10 sit-ups
  • 10 bench dips
  • 5-10 min cool down
  • DONE!

The photo pretty much sums about how you’ll feel when you’ve finished this workout! Enjoy! Remember push yourself as hard as you can but don’t forget to have fun while doing it!

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