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6 Single-Session Workouts That Will Beat You Up

Throw your workout logs and program plans out the window and give one of these six killer challenges a chance.

WORKOUT ROUTINE SIX

 

Jay Cardiello is a strength and conditioning specialist and the man behind 50-Cent's ripped physique. Cardiello is also the author of Cardio Core 4x4. You can follow Jay on Twitter @JCoreBody.

 

 

Jay Cardiello's Single Session Workout:

* Perform Each Protocol for 30 Seconds

* 30 Second Rest Between each Protocol

* Perform the Workout for 2 Cycles

Protocols:

1. Scissor Lunge Kicks: Right Side (equipment needed: pillow). Designed as a dynamic warm-up for the Hamstrings. Start by standing erect position with both feet shoulder width apart. Your left foot will be placed on top of a pillow. Next, step back with your right foot into a traditional lunge position. Simultaneously, extend both arms in front of your body with your palms facing towards the floor. Then, descend your hips down into a low lunge position. Next, explosively swing your right leg (fully extended) forward through your hips in an attempt to have your right foot make contact with your palms. Retract and repeat. 

- Rest (30 Seconds)

2. Scissor Lunge Kicks: Left Side (equipment needed: pillow).  Designed as a dynamic warm-up for the Hamstrings. Start by standing erect position with both feet shoulder width apart. Your right foot will be placed on top of a pillow. Next, step back with your left foot into a traditional lunge position. Simultaneously, extend both arms in front of your body with your palms facing towards the floor. Then, descend your hips down into a low lunge position. Next, explosively swing your left leg (fully extended) forward through your hips in an attempt to have your left foot make contact with your palms. Retract and repeat.  

- Rest (30 Seconds)

3. Stabilizing Tip Taps: Right Side (equipment needed: pillow) Start by standing in an erect position with both feet shoulder width apart. Your right foot will be situated on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your left foot. From this lunge position, hop on your front (left) foot to the right side and then the left, tapping the ground with your front foot as far and fast as possible. Perform, as many times as possible. 

- Rest (30 Seconds)

4. Stabilizing Tip Taps: Left Side (equipment needed: pillow) Start by standing in an erect position with both feet shoulder width apart. Your left foot will be situated on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your right foot. From this lunge position, hop on your front (right) foot to the right side and then the left, tapping the ground with your front foot as far and fast as possible. Repeat, as many times as possible.

- Rest (30 Seconds)

5. Rockin' the Cradle: Right Side (equipment needed: pillow) Start by standing in an erect position with both feet shoulder width apart. Your right foot will be set on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your left foot. Then, in one explosive motion rock back onto your right foot, bringing your front (left) leg up as high as possible. Your right leg provides the support. Then, descend back into the lunge position. The front knee will stay bent throughout the entire movement. Repeat, as many times as possible.

- Rest (30 Seconds)

6. Rockin' the Cradle: Left Side (equipment needed: pillow) Start by standing in an erect position with both feet shoulder width apart. Your left foot will be set on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your right foot. Then, in one explosive motion rock back onto your left foot, bringing your front (right) leg up as high as possible. Your left leg provides the support. Then, descend back into the lunge position. The front knee will stay bent throughout the entire movement. repeat, as many times as possible. 

- Rest (30 Seconds)

7. Quad Crushers: Right Side (equipment needed: pillow) Start in an erect position with both feet shoulder width apart. Your right foot will be placed on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your left foot. Next, in one explosive motion rock back onto your right foot, bringing your front (left) leg up as high as possible. At your left leg's highest point, quickly snatch out a front kick. Your right leg will provide the support. Then, drop back into a lunge position. Repeat, as may times as possible.

- Rest (30 Seconds)

8.  Quad Crushers: Left Side (equipment needed: pillow) Start in an erect position with both feet shoulder width apart. Your left foot will be placed on top of the pillow. Next, with both hands resting on your hips, step forward into a deep lunge position with your right foot. Next, in one explosive motion rock back onto your left foot, bringing your front (right) leg up as high as possible. At your right leg's highest point, quickly snatch out a front kick. Your left leg will provide the support. Then, drop back into a lunge position. Repeat, as many times as possible

- Rest (30 Seconds) 

9 . Single Legged Jack Knifes: Right Leg (equipment needed: pillow). Start with both feet shoulder width apart with your Right foot on a pillow.  Next, extend both arms fully over head. Raise, your left knee to navel level and hold it parallel to the ground. Then, in one sweeping motion extend your left leg backward keeping it as straight as possible, while you perform a hinge like motion with your hips and descend with both hands to the floor. Retract and repeat.  

- Rest (30 Seconds)

10. Single Legged Jack Knifes: Left Leg (equipment needed: pillow). Start with both feet shoulder width apart with your left foot on a pillow.  Next, extend both arms fully over head. Raise, your right knee to navel level and hold it parallel to the ground. Then, in one sweeping motion extend your right leg backward keeping it as straight as possible, while you perform a hinge like motion with your hips and descend with both hands to the floor. Retract and repeat. 

- Rest (30 Seconds)

11. Chest Blasts: (equipment needed: bed). Start in a traditional push-up position. Next, perform as many push-up as possible on your bed. Trust me, it is harder than it sounds.

- Rest (30 Seconds)

12. Pick Me Ups: (equipment needed: bed). Start in a traditional plank position, with your forearms on the bed. Your elbows should be under your shoulders and bent at 90 degrees. Next, raise your right forearm and place your right hand on the bed. Do the same with your left forearm. You are nor in a pushup position. Return by moving your right arm back to a plank position (forearm on bed) and then your left arm. Repeat as many times as possible.

- Rest (30 Seconds)

13. Jack Knives: (equipment needed: bed). Start in a traditional plank position, with your forearms on the bed. Your elbows will be under your shoulders and bent at 90 degrees. Next, explosively take your right knee and drive it to the right side so that it grazes your elbow. Retract the right leg back. Then, drive your left knee to left side in the same manner. Alternate between right and left leg for as amy times as possible.

- Rest (30 Seconds)

14. Breakdancers: (equipment needed: bed). Start in a traditional pushup position. Raise your right hand and left foot simultaneously, swinging your left hip and leg under your body toward your right hand so that you are basically rotating your navel till it faces the ceiling. Try to touch your left foot (or left knee) with your right hand and keep your left knee bent. Hold for a split second and rotate back. Then, swing your right hip and leg through and touch your right foot (or right knee) with your left hand. Repeat as many times as possible.

- Rest (30 Seconds)

15. Tuck Jumps: (equipment needed: bed) Start in a traditional pushup position. Then, in one explosively movement jump both legs forward under your hips. Your knees should come as far forward as possible. Jump back to your original position. Repeat as many times as possible. 

- Rest (30 Seconds)

Go to page seven for our Editor's go-to single session workout >>>

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