Fat Man Needs Complexes

[BendtheBar]

Not many outdoor activities suit me here in Wisconsin.

I'm thinking of doing a series of light dumbbell exercises. I want to go light on my lower back and save it for squats and deads. My main goal is to get my heart up for a minute or two, rest a minute or two, then repeat.

Salt bags would be an option, but truth be told, I spent too many years in blue collar jobs and lifting sand bags just isn't appealing to me. It feels like work. I think dumbbells and barbells are my best combo/option.

[kman025]

Originally Posted by lefthookright

Hey what can you do with a sand bag I have 40lb salt bags at my house

i just do sand bag carries up hill, complexes (similar to the bear) only with the sand bag, along with many, many other things, just be creative.

[MMA Max]

BTB I have a whole ass load of different things we use in MMA that would be what you are looking for...

Would you like me to suggest them here?

[BendtheBar]

Originally Posted by MMA Max

BTB I have a whole ass load of different things we use in MMA that would be what you are looking for...

Would you like me to suggest them here?

Anything that's not too high impact or joint intense. I know that's a generic statement, so I'll listen to all suggestions. I'm trying to keep this lower impact, elevate heart rate type of thing right now.

[MMA Max]

Ok,

The Viking

We do one that requires you to have a lifted truck tire that weights maybe 50lbs and next you need a sledge hammer that's anywhere from 12-20lbs

You can go sledge hammer strikes for 1 min round and then you squat down and clean and press the tire throw it, Run over, squat press the tire and throw it till ¥ou hit about 10 reps. This would be one set... Now you can just use this in a slow fashion, cut the sledge hammer time down to 30 sec's and the tire press and toss to about 5 reps.. 2-3 sets of this will get your heart slamming.

Next

Hip twisters to squat thrust - Usually we do this in a weight vest but you can do it with body weight. Doing a couple rounds will jump start you

Next

The Titan - This may or may not be what you are looking for but I love it to death

It's one round of pull up followed by 1 round of dead lifts at a low weight that you can rep
Example that I run
1) Pull ups to 5 then invert my body so I am pull upward like a pole vault and finish 5 more
2) Dead lift @ 135 and rep to 12

Next
Pushing a Suv - Woot! this is my fav!

Next

Sled pulls/Breakaway to gorilla cardio - Gorilla Cardio is what Olympic Ice Skaters use and it will kick your ass! Slap a weight vest on and you wont need much.

Next

What my friend likes to call the Cimmerian! Woot CONAN! -
A good weight clean and press to squat

Next

Dead Lift to Squat thrust

Next

Jump rope to box jumps

Next

Circuit
1) Jump Rope
2) Shadow Boxing
3) Sit Ups

Next

The Chief

3 Power Cleans @ 135lbs
6 Pushups
9 Squats
As many cycles as you can in 3 minutes. Rest 1 minute.

Do five Rounds of the above.

Followed by 10 Manmakers with 35lb Dumbbell

One I also love doing

The Ramstein

500m Row
25 Pull ups
20 Dumbbell Swings @ 50lbs
15 Overhead Squats @ 65lbs
10 Burpees
1/4 mile run
10 Burpees
15 Overhead Squats @ 65lbs
20 Dumbbell Swings @ 50lbs
25 Pull ups
500m Row

Next and EXCELLENT

The Filthy 50

50 Box jump, 24 inch box
50 Jumping pull-ups
50 DB swings, 55lbs
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 75 pounds
50 Back extensions
50 Wall ball shots, 20lb ball
50 Burpees
50 Double unders

And finally cause I am tires of typing

The Hansen

2 pood Kettlebell swing, 30 reps
30 Burpees
30 Glute-ham sit-ups

5 rounds for time

[BendtheBar]

Nice post Max! Thanks man. Lots for me to digest.

[Trevor Lane]

Star Jumps???

[MMA Max]

BTB - I got the Cimmerian Complex Wrong. We just did it today, Check my current log post on how to run the Cimmerian but you MUST listen to the conan soundtrack while doing it..TRUST ME!

http://muscleandbrawn.com/forums/new...uote=1&p=46050

[Grim83]

heres a pdf dan john gives out on his site, its full of ideas.

[BendtheBar]

Thanks again guys.