Hey guys, it's Jeff Cavaliere from athleanx.com and I'm gonna bring you a really cool new
workout for you to do.
If you haven't heard already, the movie that came out yesterday.
Invictus, the rugby movie with Matt Damon... ...anybody who's familiar with Matt Damon
from all his other movies, can realize from just one trailer that he put on a lot of muscle
to play this role and I'm gonna show you kind of a rugby style workout.
I'm gonna call it the Invictus Invincible Workout, that you can do nearly anywhere.
You just need access to a treadmill, 'cause we're gonna keep ourselves going in a real
quick circuit, quick moving format.
Now I don't know how many of you are familiar with rugby, especially here in the States,
but I do have a lot of guys overseas that follow the ATHLEAN-X channel and they know
that rugby is an 80 minute game that you're gonna cover on average between 5-7 miles of
running during the time of one game.
So there's a lot of running going on in that, but the one thing that I think is really important
and kind of unique is that 80% of that running is done at near maximum capacity.
I'm talking about sprinting for nearly 80% of the time in that game, so what we're gonna
do is we're gonna take a med ball heavy workout here and when I'm talking about heavy med
ball, I'm actually talking about a heavy med ball.
What I'm gonna use here is a dynamax oversized med ball, that's 20 pounds.
We're gonna do med ball cleans here, 15 on each shoulder and then go into 30 seconds
of 8.5 miles on a treadmill running.
In between each of these I'm gonna hop on that treadmill and I'm gonna start running.
Now I'm gonna shorten these things, because I wanna keep this video as short as possible.
We're gonna move on to a superband lunge, which you'll see, a superband side chopper,
med ball mountain climber with a pushup combo and something really cool for upper body strength
and stability called a treadmill push.
So all that humming in the back you keep hearing, that's the treadmill...it's running, it's
ready for me, it's ready to go, so I'll leave this and get started.
I'm going up here.
I'm getting this 20 pound med ball and clean it straight up.
So here... [pause]
Keeping it nice and tight, shoulder to shoulder.
[pause] Ok, I'll show you the rest you can do.
Jump on the treadmill, it's already waiting for me.
[pause] Ok, coming back over here.
I got my med ball, I'm gonna get inside my superband, which I have anchored to a bar.
Gonna grab the med ball... real heavy, gonna hold it out in front of me.
[pause] Ok, back to my treadmill.
[pause] 30 seconds...jump off, back over here.
Now I'm coming inside the band.
Again, holding this wide, so we're working our shoulders and our arms.
We're gonna step out and come up.
[pause] Ok, I'm gonna turn around, get on the other
side.
[pause] Ok, 15 on each side.
And back to the treadmill again.
[pause] If you wanna make this faster, you make it
faster.
It probably doesn't look fast, but I still wanna be able to talk while I'm going through
these.
Last one...gonna go again to mountain climber pushup combo.
So what we're gonna do is get on top of the ball and we're gonna do five seconds of mountain
climbing.
[pause] Five pushups.
[pause] Again.
[pause] Five times.
[pause] Now I hop over here one more time and sprint
and let's say I do that for 30 seconds.
I wanna show you something really cool.
I'm already feeling my upper body fire up, I'm gonna turn the treadmill off and position
myself behind the treadmill and get myself in a pushup position on top.
And now I'm gonna walk this thing up, gotta use your whole body.
If this is rugby, imagine in the scrum...everybody together, kind of using the power of the upper
body to push and gain the edge.
[pause] That's hard.
For about 30 seconds worth, you just have to push that treadmill and get it going.
Guys, this is a killer workout.
Some of you guys have asked me what's a good conditioning workout.
This, as you can see from my breath, is a good conditioning workout, as well as a power
workout, as well as a strength workout.
So when you go see that movie this weekend, you'll have a new appreciation for what those
rugby players go through and what Matt Damon did to get in such great shape to play that
role.
For more great stuff, workouts just like this, head over to athleanx.com right now and get
a hold of the ATHLEAN-X Training System.
It's the same thing that guys from all four major sports have been using to get that athletic
look that you're all familiar with... not just big and bulky, but muscular and able
to actually do something when you get in the field, be athletic and look ripped at the
same time.
Guys, thanks for watching.
We'll be back here next week with more great workouts.