Jenna Does Sparta

"Jenna Does Sparta"

25 Pullups @ 70lb assist
50 Deadlifts @ 70lbs
50 Pushups
50 Box Jumps @ 12" box
50 Situps
50 Clean and Press @ 20lb Dumbbell
25 Pullups @ 70lb assist

34 minutes

Just another example of how we scaled the workout to perfectly fit the level of the client.  I still get emails from people who are doing the workout, exactly as written, 3 times per week.  And other madness like that.   That isn't what the actors did, and that's not the most effective use of this kind of workout.

First you need to scale it to your level.  Every workout should not destroy you.  Not every workout should be at 100%.  Some should be at 70% or 80%.  Once in a while you should go 100%.  It's fun (an necessary) to go totally balls to the wall once in a while, to test yourself - but there is a difference between a test and a workout.

Next, you should have more variety than that.  You never want to do the same workout, over and over again, exactly the same way.  Your body adapts. 

The single workout isn't magic, it's the principles the workout is based on that are magic:
1.) Full body athletic movements like pullups, deadlifts, kettlebell cleans, presses, ect.
2.) Full body workouts - work everything at once.  Not "back and biceps" on monday and "chest and tricps" on wednesday.
3.) Train for performance and the body will follow..

By Josh Hillis
Author of How To Lose The Stubborn Seven Pounds: Take Your Body from Good to Rockstar.
I'm a specialist in getting my clients lean, fast.  I usually work the hardest clients to lean out - girls who are already in good shape. I like the challenge.  It's actually easier to lean out guys because guys naturally carry more muscle.  My book is about how anyone can get that that lean, rockstar body.

© Joshua Hillis 2007

Another example of how I've scaled

Comments

[xfit guy]

josh,

when are you gonna do the workout and post a video of yourself doing it ??

[Joshua Hillis]

Hopefully soon. I jacked up my elbow and knee. My knee has two more weeks of light duty, but my elbow was referred to a specialist. I hear from my sports medicine doc next week about what I did to my elbow, and what I need to do to fix it. In the meantime, no deadlifting, no pullups, no overhead presses, no pushups, ect.

[xfit guy]

c'mon. man up. take the pain boy !!