what's up champ! I'm Vince Del Monte of
GeneExpressionTraining.com In this video
by popular demand we're going to add a
new workout to our screw cardio series.
The last time I uploaded a video of this
nature's it received over 300,000 views
in less than a month.
You guys love these workouts so I'm
going to give you guys a new one and if
you're trying to burn fat we need
effective exercises. We need to be
training anaerobically. We need to still
be using heavy weights we got to be
getting a lot of work done in a small
amount of time. Did you know that the
more cardio you do the more efficient
you become at it. Isn't that good Vince? Don't
you want to become efficient ? NO you
don't want to become efficient. What that
means is you're getting less and less
for more and more. The more cardio you do
the less you get out of it alright so
exercise one here you guys can see me
doing Romanian deadlifts with a jump
alright we're doing five reps here all
right. That's it. Just five reps now you can
also see I'm not using a baby weight
here I don't tell you how much weight
you use in a second right after this
exercise we're going to go right into
bent over rows notice that I didn't put
the weight down alright this is a smooth
transition from one exercise to the next
right after five bent over rows we're
going to go into a push press alright if
you need to use your hips a bit that's
okay here I'm actually not I'm just
stabilizing my core and really trying to
get my shoulders working because I need
more shoulder work after this we are
going to go right into a back squat
alright five reps once you've completed
5 5 5 that is one set. Today as your
first introduction to this workout
you're just going to do this 5 times
you're going to take two minutes rest in
between each round alright if you want
to see how this is built up over the
next 11 weeks I've laid it out in the
description below now a lot of people
say oh this is just CrossFit. This is
NOT CrossFit. This is far from CrossFit.
This is far superior to CrossFit because
there's an actual progression model
built in and it allows you to get better
at this. We're going to actually build up
your work capacity knowing that we're
doing the same workout with more weight
over a period of time we do have to be
aware that working with the barbell
working at a faster pace working with
a decent weight sets us up for injury
potential. No doubt about it. So here's
some things I'm thinking about while I'm
doing these exercises next time through
here as I'm doing the Romanian deadlifts
the big idea here is to move your hips
alright this isn't a hinge movement
where we're just dumping all the load
into our spine we actually want to load
the glutes you want to load the
hamstrings you want to keep our core
engaged I'm actually thinking about
flexing my trunk forward here so there's
actually even a degree of trunk
contraction I'm actually contracting
using my trunk to pull me down and then
as I get into that stretched position I
jump back up alright
on this next exercise, the Bent Over Rows,
there's two things I'm thinking about
creating a platform using my feet by
pushing into the ground and by driving
my hips back that's going to create a
flat table with my front so that I've got
actually musculature to contract again
alright if you want to challenge your
back in a bent over row we need a strong core
for now for this version I like to keep
my elbows out but if you feel better
keeping your elbows turned in we want to
load the shoulders all right if you're
starting to fatigue which you will by
the third set, forth set fifth set this is
actually gonna start off easy a lot of
you guys to get the first round second
round no problem you'll start to lose
reps on the third and fourth fifth round
you can start losing your hips here okay
so your hips can come back kind of like
a deadlift motion and then you can drive
through the floor to help you get the
weight from the bottom position and you
can finish it off with your shoulders
and triceps now going from the third
exercise to the fourth exercise be
careful here. You do you have to lower the bar
slowly as you're going into the back
squat here I just don't drop this on to
your thoracic spine lower it slowly till
you find your traps get into position
and then you're going to go into your
back squat I like doing this in the
power rack because I can rack the weight
and I don't have to like actually do
another shoulder press and take it off
so ideally you're doing this in a power
rack so that you don't have that
challenge of getting the weight off your
back at the end if you don't have a
power rack another alternate is to do
front squat is the last exercise so you
not allow you just to go from a reverse
from a clean to reverse clean and lower
the weight down to the floor
if you enjoy that barbell complex
workout you'll love my program called
shredded and six it's the first and only
non cardio fat loss system which
includes over a dozen workouts like this
that you can start incorporating into
your current weight training program
dump the cardio do this instead you're
gonna get harder you're going to look
better you're going to lean out quicker
you're going to increase your metabolism
you're going to have a much more
attractive much more aesthetic much more
athletic looking physique doing this than
walking on a treadmill going on in
elliptical and you have a better quality
of life as well
alright that's a link in the description
below very small investment actually my
best-selling program of all time people
love these workouts because they get way
better results in far less time they're
way smarter they're very challenging if
you're up for a challenge so have at it
I'll see you guys again
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