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"Working Class Cardio Workout"

How about a cardio workout that doesn't need a gym, machines, or even running?

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"Championship Edition 2.0 MMA Workout"

The MMA Workout Program designed for a UFC Champ...

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Gymboss Timer

Simply put, a kick-ass little workout timer that's small and easy to carry, easy to use, and even easier on the wallet!

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"Eat, Stop, Eat"

The best book on Intermittent Fasting on the internet - it's how I eat!

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GI Nutrition

The only supplement company Wiggy has ever endorsed. All-natural ingredients, great tasting, and most of all, it WORKS!
Use the promo code WIGGY to get 10% off!

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Ah - the Burpee. We've all done them at some point or another in our lives. It might have been in the military. It might have been in PE class when you were young. Or maybe one of your sports coaches made you do Burpees.

But, if you're like most people - you likely HATED Burpees. I used to.

Why?

Because they were HARD! Are you kidding me? Man, they were tough. After just a few reps, you're breathing hard, your legs hurt, your shoulders and arms want to give you, and you're sweating like a hog in virtually no time. Who like that kind of thing?

But, just like eating your vegetables and going to bed early when you were young, Burpees are like a lot of things you didn't like doing as a kid - they were good for you.

I'm now fully grown and have kids of my own. And I'm still doing Burpees. Doing a few can serve as a great warm-up for your workout. Doing 5-10 after each set in your strength training workouts as "active recovery" can add a real super cardio element to your taining. In fact, you could do a Burpee-only workout to train your cardio...and it could be a real "puker"!

The crazy thing about Burpees is that they're one of the only exercises that can be changed, modified, and made easier or harder in an almost infinite amount of variations. In its most basic form, you've got the Squat Thrust. Then the normal Burpee. Then there's the 8-Count Bodybuilder. You can do them holding dumbbells, wearing a weight vest, or any number of any other variations to make them more vomit-inducing.

Enter the cardio exercise I termed the "Ultimate Burpee". Forget everything else you ever knew or remembered about Burpees, because these are going to cause you to have all new nightmares.

Here is how to perform an "Ultimate Burpee":

--Stand tall with hands at sides
--Squat down, put hands on ground just outside feet
--Keeping hands planted, thrust feet back and apart with your butt in the air, so that you land in the "up" position of a Dive Bomber Push-Up
--Perform one Dive Bomber
--Thrust feet forward so that you're back in the squatted position
--Keeping your feet planted on the ground, thrust your body forward so that you land in the "up" position of a regular Push-Up
--Perform one Push-Up
--Thrust your body back so that you're back in the squatted position
--Stand up

*The above equals one rep. Repeat until you see lights.

If ever there was a "full body" exercise, this has to be one. Try and tell me a body-part that isn't taxed in one way or another during this exercise. But, remember how I said that Burpees were great because they could be modified so easily? The Ultimate Burpee is no exception.

Just in case you're one of the true weirdos out there who just loves to punish yourself during your cardio workouts, try any one of the following variations:

-At the end of the rep, don't just stand up - jump up. You can do a normal jump, a Star Jump (jump and spread your arms and legs like a starfish), or a Tuck Jump (jump and tuck your legs in at the top).

-Do Ultimate Burpees directly under a chinning bar. At the end of each rep, jump up to the bar and do one Chin or Pullup.

-Wear a weighted vest while doing Ultimate Burpees (I get nauseous just thinking about that idea).

-Do Ultimate Burpees while holding onto 10-20 lbs. dumbbells (trust me - after five reps, 10 lbs. never felt so heavy). To add another sick twist, swing the dumbbells to overhead with each rep.

-Do Ultimate Burpees while holding onto a Medicine Ball (can you say "instability"?).

You get the idea. Don't do too many to start off with. 10 sets x 5 reps with 60 seconds rest in between should be more than enough for most people. Gradually add reps to each set, working your way up to 10 sets x 10 reps. At this point, you should be a bona fide "stud". Or, you'll be proficient at puking up your lunch - one or the other.

Train Hard, Rest Hard, Play Hard.

"As a trainer and coach myself, I know not only what works but what people
will actually do. There is an art and science to physical change and peak
performance. Matt Wiggins program does it all. It is fast, effective and you will feel like a complete bad ass when you're done. This is the type of training that that isn't all show and no go...it will create both the show and the go! Scientific, Fun, and Manly. Love it!"
Billy Beck III
-2x MET-Rx World's Best Personal Trainer
-Personal Fitness Professional Magazine Trainer of the Year

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"Not just for the guys! The thing I like about Matt’s workout is that it’s simple. That doesn’t mean it’s not hard! It’s intense! It makes you feel like you’ve worked. And if you work at it, you’ll get results. I like the format and the progressions each week. Having done the workout myself and tested it on both my male and female clients, I can say it’s not a workout that’s just for guys. I really encourage women to give it a go, as much as I encourage guys. The fact that you need minimal equipment and only a small area in which to work really eliminates any excuse not to give it a go!"
Eve Gillard
Melbourne, Australia
Executive Master Trainer
www.cardiocafe.com.au

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"It's 'cardio' that moves you... beyond the boring, sitting there crap...it's your body in steady motion... burning and shaping..."

Shawn Phillips
author, "Strength For Life"
creator, "Full Strength" performance nutrition

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"Wiggy is one trainer who knows how to combine complex training for the average person as well as elite athletes..."

Dave "Scooter" Honig
Celebrity Trainer to Rapper/Actor LL Cool J
co-author, "LL Cool J's Platinum Workout"

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"Hi Matt - You are a much needed voice of reason in the strength and conditioning field. Keep up the great work."



Alwyn Cosgrove
www.alwyncosgrove.com

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"First thing that I've got to say is that I lost 5 pounds in the first 1.5 weeks of your program...that's definately the workout I would follow before my official fight...the combination of posterior and anterior chain exercises various other sportsmen would find useful because of the amount of cleans and pushes combined with anaerobic circuits."
Nikolay Ryzhkov
Ukraine

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"...after 2 weeks of the cardio program, the biggest thing that I’ve noticed is that my resting heartbeat is down about 3 beats per minutes. I’m down a couple of pounds as well. My energy level appears to be higher (I’ve got twin 4 year olds, so keeping my energy level high is very important)...At 43 years old I’m not concerned with being the biggest or the strongest, just being in the best overall athlete I can be."
Rick Eklof
masters (age 40+) Highland Games competitor

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"I have been a loyal customer of Wiggy's for 2 years now, and I’m so confident in anything that Wiggy puts out, that I will guarantee you it will work. I’m in my early 30’s and can honestly say I’m in the best shape of my life and getting better. The new "Working Class Cardio Workout" is AWESOME. If you want to get into real shape then look no further. Like any workout you will only get what you put into it. No, it’s not easy but you wouldn’t be reading this if you wanted to look like everyone else at the gym. Like Wiggy always says “Train Hard, Rest Hard, Play Hard”. So pick it up, do what he says and you to will look better, feel better, and believe in him like I do. God bless and good luck."
Aaron Bonafede

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"I'm Aaron's Bonafede little brother, and we have been devout followers of your amazing strength and conditioning programs for at least two years. They truly have transformed my body into a work horse of a machine. I am a Firefighter who also does some Jiu Jitsu on the side. I have been asked/told by more than one person, 'How are you so strong?' or 'Do you ever get tired?' With the 'cardio workout' theme I decided to keep the rest (wait there is no time to rest between all of those wood choppers) to a minimum. By the time I was finished with the first workout, I had soaked through a shirt and had to answer more questions then normal as to what exactly I was doing. I knew it was another winner. I am confident this program will take anybody's cardio and strength to the next level and beyond. Thanks again for new ass kicking programs."
Matt Bonafede

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