A Lean Body Workout Challenge…by Brad Campbell

Is there anything as joyful as having a lean body? As I sit here writing this blog post, I can’t help but poke at my once not-so-sculpted obliques and… even through my Puma hoodie… can totally feel how tight and chiseled my abs have gotten.

I can’t think of many other things that would put me in this good of a mood on a random Tuesday afternoon, as I sit here with a mountain of work staring back at me.

I’ll probably be working another 13 hour day today (what’s new?), but I gotta tell ya… I feel like a million bucks.  To me, being lean, sculpted and in ridiculous shape is one of my biggest highs.  It’s hard to explain unless you’ve experienced it for yourself, but I can say it’s definitely worth all the hard work and sacrifice.

Honestly, I’m glad it’s so hard to lose fat, build muscle and create a well-proportioned body.  Why?  Because it makes you so much more appreciative when you have to sacrifice so much to end up with the desired end result.  Also, it means it’s easy (maybe ‘possible’ would be a better word) to set yourself apart from everyone else in this world.

The worst thing to be is average…

In short, most people don’t have the desire, the drive or the persistence to build an exceptional body.  That’s why YOU are going to feel like King flippin’ Kong when your body transformation is complete.

A lean and chiseled body gives you an automatic pass into the “IN” club, where you can start living the lean body lifestyle and kicking butt all up and down the block… in every aspect of life.

Anyways, enough about my feel good, lean body tangent (I really need Ritalin).  The purpose of today’s post was to give you a down and dirty challenge workout to spark new muscle growth and turn your fat loss up a notch or six.  This workout is a lot like the principles I discussed in my Tacfit Commando review.

Try this challenge-like workout routine sometime this week and let me know how it goes.  I think you’ll experience a whole new level of “suckiness” because of the burn we all associate with lactic acid buildup (I phrased it like that because new research actually shows that lactic acid, which undergoes changes and eventually becomes lactate, may not be responsible for the acute burn felt after short bouts of intense exercise).

Whatever the cause, the discomfort resulting from acidosis in the blood stream will certainly be felt.  But you know by now that more “suckiness” produces better results, faster.  Here’s the workout…can you dig it?

Lean Body Workout:

—> Start with body weight pull-ups (if you can’t perform at least 10 body weight pull-ups, use the lat pull-down machine at a weight that allows no more than 10 reps…or if working out from home, you can use a resistance band – loop around something solid and simulate a pull-up by pulling down each end of the tube with strict form and high resistance) and perform as many reps as you can, with perfect form, until you reach failure

—> Transition immediately to body weight push-ups (if you can’t perform 10 body weight push-ups, just go off your knees) and complete as many perfect reps as possible, until reaching failure

—> Jump up and immediately go back to pull-ups (or lat pull-downs or resistance band pulls) and knock out as many reps as possible, again making sure to use full range of motion

—> You guessed it…back to push-ups until failure is reached, then back to pull-ups

—> Continue to switch back and forth, without ANY rest, until you’re to the point where you can only perform ONE rep of each exercise.  You’re going to have to DIG deep and get creepy (or something) with it

—> To incorporate the challenge aspect, either record how many minutes you lasted before being reduced down to ONE repetition of each exercise, or the total number of reps you were able to get for each exercise (might be a little hard to think and go through that much pain at the same time)

—> Your upper body will feel absolutely ripped and now it’s time to work the lower body and continue with our fat-assassination lean body workout…

—> Hop on the treadmill, elliptical, stair machine, exercise bike or run outside.  Sprint (or all-out effort, depending on what you’re using) for 20 seconds, recover at low intensity for 30 seconds, then sprint for 30 seconds and recover for 30 seconds and continue in this pattern (keeping recovery at 30 seconds and increasing sprint by 10 secs each time)…until you complete the last sprint of 60 seconds.

—> Now you’re done with this lean body workout.  You’ll feel horrible and amazing all at the same time.  The tsunami you just exposed your body to will “do work” on your metabolism.

Leave your questions in the comments section below.  Good luck.

Your Coach,

Brad Campbell

More funky workouts for you to try: Navy SEALs Workouts… and for muscle building, try these: Workout Routines To Build Muscle

Posted in Lean Body Lifestyle | Random, Rapid Fat Loss Workouts by Brad Campbell | 3 Comments