Top 5 of the Hardest Workouts You Will Ever Do
1. The Complex
This is an extremely challenging form of workout that involves moving from one exercise to another while carrying a barbell throughout the session. You time yourself doing a certain amount of repetitions, then use it as your benchmark to try to beat during the following workout. The complex is a great alternative to traditional cardio, because it’s resistance based but ultra high intensity, which means your muscles stay active (preventing catabolism) while benefiting from the thermic effect of exercise. It’s perfect for someone looking to burn a bit of fat. Begin with an olympic bar and gradually raise the weight as your get stronger and more conditioned to the workout.
[contentblock id=1 img=adsense.png]
- Try the following regime to begin with:
- (10 reps of each exercise) x 3
- Dead lift vs Barbell Row vs Clean vs Shrug vs Press Vs Back Squat
2. Cross fit’s Filthy 50
This is a staple cross fit workout that’s very definitely not for the feint of heart. The Filthy 50 involves performing 50 reps of 10 different exercises moving from each one without taking a break. It’s a superb method for massively improving your fitness and muscular endurance.
- Below is the typical Filthy 50 exercise list:
- 50 Box jump, 24 inch box
- 50 Jumping pull-ups
- 50 Kettlebell swings
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45 pounds
- 50 Back extensions
- 50 Wall ball shots, 20 pound ball
- 50 Burpees
- 50 Double unders
[contentblock id=2 img=adsense.png]
3. German Volume Training
German volume is a shock and awe workout system that will help you rapidly gain muscle mass. It’s among the most effective workouts I have ever come across for hypertrophy. The protocol typically involves three training days of 2 different exercises (usually superset for time efficacy). You perform each for 10 sets of 10 reps, plus an isolation exercise per body part, using much less volume. One compound exercise per body part is chosen at the beginning of the program and remains the same throughout. The regime relies heavily on progressive load, so every time you meet your rep range successfully you must raise the weight by the next possible increment for the following workout. GVT can be extremely taxing on the central nervous system so obtaining adequate rest becomes a priority. I would not recommend following this program for more than 6 weeks at a time.
- A typical week of German Volume Training might look like this:
- Day 1: Chest & Back
- Barbell bench press 10 x 10
- Bent over row 10 x 10
- Chest fly 3 x 10
- Lat Pull Down 3 x 10
Day 2: Legs & Abs
Read More: How to Perform a Proper Front Squat Workouts
- Forward lunge 10 x 10
- Romanian deadlift 10 x 10
- Calf raises 3 x 10
- Weighted sit up 3 x 10
- Day 3: Shoulder, Traps & Arms
- Military Press 10 x 10
- Upright Row 10 x 10
- Barbell Curl 3 x 10
- Tricep Pull Down 3 x 10
4. Crossfits’s Murph workout
This incredibly grue lling regime was named after fallen Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was an avid devotee of Cross fit workouts before he was killed in Afghanistan June 28th, 2005. The workout kicks off with a one mile run, progresses on to high rep pullups, push ups and squats, and closes with another one mile run. It’s an excellent workout for your overall fitness conditioning and has the advantage of being free from any need for equipment, meaning you can perform it anywhere.
Time your performance and aim to shave time off each time you train.
The exact protocol is:
- 1 mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Squats
- 1 mile Run
[contentblock id=3 img=gcb.png]
5. Jason Wheat’s Leg Quake workout
Many men make the mistake of neglecting their legs in the early stages of their relationship with resistance training. This can lead to a top heavy physique, making the legs look a little weak and unimpressive. If you find yourself in this position with any lagging body part it is often a good idea to get stuck into a shock and awe style workout program that will quickly bring your neglected body parts up to par. Jason Wheat’s Leg Quake Workout provides exactly that answer for the legs. It’s not pleasant but it works!
