What is this series? Fast, effective, results-driven workouts. This “Simple Solution Series” (SSS) was created to take the guess work out of your exercise routine and give you practical workouts that can be done just about anywhere with little to no equipment. Using 3-4 movement circuits we will work the entire body in a structured manner while building muscle and burning fat.
Who is this for? YOU. Anyone who might be tight on time or money, or not have access to a gym or fancy equipment.
Where & when can this be done? This video series was created with you in mind. These workouts can be done anywhere and at anytime. You have no gym membership and no fancy equipment at home? Just pick one of the routines in this series and get moving.
For this routine, we’re using –> SLIDERS
(There are a few slider options out there…I typically end up using regular furniture sliders, Valslides, or HavykSliders. The Havyk option is a bit unique so definitely check them out HERE.)
We are going to show you three different circuits you can choose from for when you perform these on your own. It’s up to you how you want to design the routine…
- Perform circuit A for 4-6 rounds, rest 60 seconds between each round…that’s one example.
- Perform 2-3 rounds of circuit A then 2-3 of B then 2-3 of C for total of six to nine total rounds is another option.
Just change up the routine every 4 to 6 weeks to keep things fresh. I will tell you that the circuits are created in terms of difficulty with A being the easiest and C the most challenging, so take this into consideration.
Now lets take a look at the movements:
(l) Reverse Lunge 10-15 per side
(u) Shoulder Circles 8-10 per side
(m) Knee Tucks 15-20 reps
(l) Hamstring Curls 10-15 reps (bilateral) or 10 per side (unilateral)
(u) Atomic Pushup up to 15 reps
(m) Pikes 15-20 reps
(l) Lateral Lunge 10 per side
(u) Sliding Pushups 6-10 per side
(m) Seal Walks 20-40 yards
About Doug Balzarini Doug Balzarini, CSCS, MMA-CC, is the owner of DB Strength, which provides fitness training, education, and resources. He is also the strength and conditioning coach for Alliance MMA where he works with UFC Champion Dominick Cruz, Bellator Champion Michael Chandler, Phil Davis, Brandon Vera, Travis Browne, Ross Pearson, Alexander Gustafsson, and more. Prior to starting his own business, Doug worked at Fitness Quest 10 as a personal trainer, strength coach, and Operations Director for Todd Durkin Enterprises (TDE).
He has completed some graduate work in Biomechanics at SDSU and has obtained multiple certifications including ACE, NSCA-CSCS, MMA-CC, TFW Level 1, TRX instructor training, RIP training, CrossFit Level-1 Training, EFI Gravity instructor training, LIFT Sandbag Certification, and FMS training. He has produced his 2 DVD projects on strength training for combat athletes, appeared in many fitness videos and articles, and was a coach on “The Ultimate Fighter” FOX TV show in 2012.
For more information please visit www.dbstrength.com.