In this 6th installment of our Badass Workout of the Week, PJ Braun, president of Blackstone Labs and Prime Nutrition along with his wife Celeste, shift gears to take you through an active rest period with the BraunFitness Circuit – a whole-body circuit with exercises that stimulate all muscles and really hit your central nervous system.
This badass workout is all about time, and with each new session your goal should be to beat your previous time even if it’s just by a second. Keep in mind the objective here is to keep your muscles active while not beating them to death with hardcore lifts typically performed during hypertrophy training.
THE WORKOUT
(see the moves in the video above).
This is designed to be done every other day for 1-2 weeks. This circuit will allow the body to rest and recover without actually missing a bunch of gym time, which can be psychologically painful. Plus it taxes the central nervous system just enough to stimulate some GH release when done properly. Its important that you do everything exactly in the order laid out below.
EXERCISES
- Barbell Step-ups
- Standing Barbell Push Press
- Pullups
- Pushups
- DB Plie Squats or SUMO Deadlifts
- Do each exercise for 15 reps no matter what and don’t rest until all 5 moves are done. You can rest for 2 minutes in-between sets. Complete the circuit a total of 4 times.
Each time you enter the gym to do this circuit you should try to complete it faster then the previous time. This is a great way to challenge yourself and see what kind of stamina you have.
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