With NCAA March Madness just around the corner I'm going to get you guys started a little
bit early.
We're bringing the Madness to the gym with this Upper Body Workout.
What's up guys, Jeff Cavaliere, ATHLEANX.COM
The NCAA March Madness Tournament just days away, depending upon when you're watching
this video.
But we want to give you a head start and bring the Madness like I said, to the gym.
We're going to do that with an Upper Body Workout that we're doing Sweat 16 Style.
Now this is a workout that we've sort of coined and created ourselves.
It's pretty damn fun to do.
It could be torturous, it depends on how good you are in a certain bracket.
So what do I mean by that?
Well again reflecting the Sweet 16 or the March Madness Brackets that we know with the
Tournament, associated with the Tournament.
We've got ourselves broken down into four different brackets.
We've got our Lower Body, our legs bracket.
Our Upper Body with biceps and back.
Our Abs and Core Bracket.
And our Upper Body, chest, tri's and shoulders.
Ok, for now what we're going to do in this video s focus on our Upper Body, back and
bicep workout.
So the way we have this thing structured is basically the exercise is sort of paired off
against each other.
We have four of these in our circuit here, Pullups, Tubing No Money Curls, Dumbbell High
Pulls, and Barbell Curls.
The goal here guys is that you're going to have to complete this entire circuit for the
given rep ranges that we have here.
Basically 15 reps for Pullups.
Tubing No Money Curls, 40 reps to failure or 40 reps at least.
Dumbbell High Pulls we're going to be using 20 to two 40 pounds, so about 30 pound dumbbells
for me here for 20 reps.
And then finally Barbell Curls using 40% of your body weight.
So I'm going to use around 75 pounds, ok.
So gotta be able to do this for 15
We've come up with not an arbitrary but a shot clock, 2 minutes and 20 seconds.
Right, we have the 35 second shot clock in the NCAA.
35, 35, 35, 35 comes out to be 2 minutes and 20 seconds.
You're going to have to complete this exercise circuit within 2 minutes and 20 seconds.
If you do you get the balance of that minute to the top of the 3 minute mark to rest.
Then you've got to go and head into the Elite 8.
In the Elite 8 we have our Pullups and our Dumbbell High Pulls, Those are the survivors
from the first round here.
You now have to get 15 Pullups and 20 Dumbbell High Pulls within half the time.
2 minutes and 20 seconds now become a minute 10.
You then rest the balance of that minute to the 2 minute mark.
You come in, you've got to do Dumbbell High Pulls as the final exercise here.
Get 20 of them yet again, This time in 35 seconds.
So you can see as you advance your way through the Tournament here the exercises and the
tasks and the requirements of them become that much more difficult.
So again this whole bracket, you put the whole workout together, that becomes the Sweat 16.
For now we're working on just this side of the bracket and just this region, right.
And for you guys, now it's time for me to pass off to you and see how we do.
Alright guys so all we need is our four stations and a stopwatch.
So once you get that stopwatch going remember 2 minutes and 20 seconds, you've got to get
through all of them.
Here we go!
Whew!!!
Right on the 2 minute and 20 second mark..
Little better that time.
I earned a
little bit of extra rest, 50 seconds.
So to complete this circuit.
Now I've got one more set of the High Pulls in 35 seconds.
Whew!!
Going back over to the board, while I regroup.
So there you have it guys, the Sweat 16, 5 minutes and 40 seconds or so for that one
region.
Here's the thing, all these regions guys, were in the Sweat 16, we're giving this away
right now when you get the ATHLEANX Program.
Guys I tell you, if you want to train like an athlete, or look like an athlete you've
got to train like an athlete.
This is moving through these exercises, there's a lot of different energy systems at work
here.
You're mixing traditional anaerobic exercise, strength exercises like pull ups with some
high repetition burnout exercises, with No Money Curls.
And obviously because of this format and these time restraints we have quite a conditioning
effect as well.
So it's a killer workout, try it yourself.
In the meantime if you want the entire Sweat 16 guys, head over the ATHLEANX right now.
No better time than now to join us.
Join the madness, come onboard Team Athlean.
We'll give you the Sweat 16.
Alright guys, be back here in a few days.
Make sure you leave your comment below.
Give this one a try.
I'm going to recuperate.
See you later.