2

Renegade Training

CARDIO Manual

By Jason Ferruggia

3

Disclaimer

Y

ou must get your physician’s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting this program or if you have any medical condition or injury that contraindicates physical activity. This program is designed for healthy individuals 18 years and older only. The information in this report is not meant to supplement, nor replace, proper exercise training. All forms of exercise pose some inherent risks. The editors and publishers advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this book, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this book are not intended as a substitute for any exercise routine or treatment or dietary regimen that may have been prescribed by your physician.

Don’t lift heavy weights if you are alone, inexperienced, injured, or fatigued. Always ask for instruction and assistance when lifting. Don’t perform any exercise without proper instruction. See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Renegade Strength. If you experience any lightheadedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician. You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. This publication is intended for informational use only. Jason Ferruggia and Renegade Strength & Conditioning, LLC will not assume any liability or be held responsible for any form of injury, personal loss or illness caused by the utilization of this information.

“Fatigue makes cowards of us all.”

—Vince Lombardi

n o i t c u d o r t n I

6

“A man does not prove himself an all-round strong man just because he is able to lift a heavy weight, especially when the weight is lifted once only. Genuine strength should include not only momentary strength, as proved by the ability to lift a heavy weight once, but also the far more valuable kind of strength known as strength for endurance. ” —Arthur Saxon

T

raditional cardio methods suck. They’re boring and largely useless. If you want to look like an elite sprinter or NFL wide receiver you need to train like one. That means high intensity, short duration workouts that boost your anabolic hormone levels instead of sapping them.

On the following pages you’ll find fifty-two such workouts that all take an average of 5-10 minutes each. They’re designed as finishers to be done immediately at the end of a strength-training workout such as Muscle Gaining Secrets 2.0 or Renegade Strength, though many of them could also be used as an extra conditioning session during the week or as a quick hotel workout when traveling. Each circuit will jack your heart rate and metabolism through the roof, dramatically improve you conditioning levels and strip ugly bodyfat off of you like nobody’s business. Follow the rest periods as closely as you can but if you need more rest feel free to take it. If you can’t complete all of the prescribed sets you can skip a round or two until your conditioning improves.

7

Slogging along on a stair stepper machine for thirty minutes will do very little for you other than boost your cortisol levels (the hormone that eats muscle tissue and stores bodyfat) and add more and wear and tear to your joints. That’s why I say f*ck traditional cardio. Long live Renegade Cardio.

e h t n i One r e b m a Ch

9

T

his is a collection of quick and dirty finishers based on only one exercise and/or training implement. When you don’t have a lot of time to set up anything fancier or just want to keep it simple these will get the job done very effectively.

KGB Snatch Test

Do as many reps as you can in 10 minutes. Rest and switch hands as needed. Try to improve the number slowly over time.

Burpee Battle

Do as many reps as you can in 10 minutes. Rest as needed. If you have a training partner turn it into a competition and battle him or her and the clock simultaneously.

Sled Push

Load up a sled so that it’s heavy enough to run with but light enough to slow you down significantly from your top end speed. You should be running as hard as you can but moving at only half your normal speed. Do ten 20-40 yard sprints and rest 30-60 seconds between sets.

Bike Sprint

Go as hard and as fast as you can (but still using enough resistance so that it doesn’t turn into testosterone sapping spin class) for 30 seconds then cruise for 30-60 seconds on the lowest resistance the bike offers. Repeat for ten minutes.

Incline Treadmill or Hill Sprint

If you have a hill close to your gym then you’ve got a far superior option. If not, the treadmill will have to do. Warm up and then sprint for ten seconds followed by a 30-60 second brisk walk. Repeat for ten minutes.

10

Rope Slam

With a big one and a half or two-inch diameter battling rope looped around an immovable object grab both ends and slam it down into the ground repeatedly. Use a timer and do twenty seconds of work. Rest 20-40 seconds between each set and repeat for a total of 5-10 minutes.

Alternate Battling Rope Wave

With a big one and a half or two-inch diameter battling rope looped around an immovable object grab both ends and make up and down waves with each arm. Use a timer and do twenty seconds of work. Rest 20-40 seconds between each set and repeat for a total of 5-10 minutes.

l l e b e Kettl s r e l l Ki

12

T

his is a collection of kettlebell only finishers. All you need to get awesome conditioning improvements and rapid fat lost from these is a single bell in the range of 26-53 pounds.

Bad Meets Evil

1a) 2 Arm KB Swing- 5 x 20 x 15-30 sec. rest 1b) 1 Arm KB Snatch- 5 x 10 x 15-30 sec. rest

So Whatcha Want?

1a) Left Arm KB Snatch- 3 x 10 x 0 sec. rest 1b) Left Arm KB Swing- 3 x 10 x 0 sec. rest 1c) Left Arm KB Clean- 3 x 10 x 15-60 sec. rest 1d) Right Arm KB Snatch- 3 x 10 x 0 sec. rest 1e) Right Arm KB Swing- 3 x 10 x 0 sec. rest 1f) Right Arm KB Clean- 3 x 10 x 15-60 sec. rest

Note: Do the entire circuit on your weaker arm with no rest, never stopping or dropping the kettlebell, then transfer the bell to your other arm and repeat.

Paid in Full

1a) 2 Arm KB Swing- 3 x 20 x 30-60 sec. rest 1b) 1 Arm KB Clean- 3 x 10 x 30-60 sec. rest 1c) KB Bootstrapper Squat- 3 x 20 x 30-60 sec. rest 1d) 1 Arm KB Clean- 3 x 10 x 30-60 sec. rest Note: Do both arms each time the clean comes around. So do your weaker arm, then your stronger arm, then move on to the next exercise.

13

Til I Collapse

1a) 1 Arm KB Snatch- 3 x 10 x 0 sec. rest 1b) KB Goblet Squat- 3 x 15 x 0 sec. rest 1c) 2 Arm KB Swing- 3 x 20 x 0 sec. rest 1d) KB Bootstrapper Squat- 3 x 15 x 0 sec. rest 1e) KB Figure 8*- 3 x 20 x 90-120 sec. rest Note: Do the entire circuit without dropping the kettlebell. *Each time you pass the KB from one hand to the other counts as one rep.

If It Ain’t Rough

1a) 1 Arm KB Snatch- 3 x 10 x 15-45 sec. rest 1b) 1 Arm KB Thruster- 3 x 10 x 15-45 sec. rest 1c) 1 Arm KB Swing- 3 x 10 x 15-45 sec. rest 1d) 1 Arm KB Farmers Walk- 3 x 60-90ft x 15-45 sec. rest Note: Do your weaker arm, then your stronger arm on each exercise before moving on to the next drill in the circuit. If you’re in sick shape try doing the entire circuit without putting the KB down.

t h g i e Bodyw s t i u c Cir

15

T

his is a collection of finishers based on nothing but bodyweight exercises. No equipment needed. You can even do these on the road in a hotel room, in a park, on the beach or wherever you may be when you need a quick workout.

The first two are inspired by my days living in the East Village in New York City and training in the legendary, Thompkins Square Park, home of YouTube bodyweight masters. The do require a chin up bar and dip bars but are still performed with nothing else but bodyweight. I did these workouts when I was rushed for time and couldn’t get a full training session in. They incorporate both strength and conditioning so might be a bit much for some of you to use as finishers. They may be better as separate workouts for when the time is appropriate. You make the call.

New York State of Mind 1a) Chin Up- 3 x 5 x 0 sec. rest 1b) Jump Squat- 3 x 6 x 0 sec. rest 1c) Parallel Bar Dip- 3 x 10 x 0 sec. rest 1d) Walking Lunge- 3 x 10 x 0 sec. rest 1e) V-Sit on Floor- 3 x 20 x 30-90 sec. rest

Streets of New York

1a) Burpee to Chin Up- 3 x 6-10 x 15-30 sec. rest 1b) High Knee Sprint in Place- 3 x 15 x 15-30 sec. rest 1c) Inverted Row- 3 x 10 x 15-30 sec. rest 1d) T-Pushup Pushup- 3 x 10 x 15-30 sec. rest 1e) Prisoner Squat- 3 x 20 x 30-90 sec. rest

Lose Yourself

1a) Squat Thrust- 5 x 5 x 0-30 sec. rest 1b) Tiger Crawl- 5 x 60ft x 0-30 sec. rest 1c) Bridge & Reach- 5 x 10 x 0-30 sec. rest 1d) Highland Fling*- 5 x 20 x 30-60 sec. rest *Each time your left foot crosses in front of your right count that as one rep.

16

Come as You Are

1a) Wide Out- 3 x 20 sec. on x 20 sec. rest 1b) Spiderman Pushup- 3 x 20 sec. on x 20 sec. rest 1c) Gate Swing- 3 x 20 sec. on x 20 sec. rest 1d) High Knee Sprint in Place- 3 x 20 sec. on x 20-60 sec. rest

The Fixer (Mobility Mash)

1a) Close Stance Squat- 3 x 12 x 0-30 sec. rest 1b) Bridge and Reach*- 3 x 12 x 0-30 sec. rest 1c) Cossack Squat**- 3 x 12 x 0-30 sec. rest 1d) Full Range Mountain Climber***- 3 x 12 x 45-60 sec. rest

*Do 12 reps per side, 24 total. **Do 12 reps per side, 24 total. **Bring foot up outside of elbow, near hand. Only count the reps on one leg, so you’ll be doing 24 total.

Walk this Way

1a) Bear Walk- 3 x 50ft x 0-30 sec. rest 1b) Jumping Jack- 3 x 20 x 0-30 sec. rest 1c) Duck Walk- 3 x 50ft x 0-30 sec. rest 1d) Seal Jack – 3 x 20 x 0-30 sec. rest 1e) Crab Walk- 3 x 50ft x 0-30 sec. rest 1f) Muhammad Ali Shuffle3 x 20 x 30-90 sec. rest

e h t f Of e p o R Top

18

end of free chapters

Download the Complete Version NOW

,

19