Instant training improvement tips: USPlabs Power Cardio Workout 5

February 03, 2014


Despite the result of the Super Bowl didn’t ‘come down to the wire’ as most envisioned, the weekend festivities and endless parties wrecked havoc upon many a diet. The days following the Super Bowl are traditionally one of the most challenging in the exercise sector as the true cost of a poor diet is paid.




No exercise plan can overcome a poor diet. [Tweet this NOW!]


Success does not come without sacrifice.[Tweet this NOW!]


That is of-course all after the fact as today many will deal with a forty-eight hour binge of processed foods, almost unilaterally carbohydrates, and over consumption of alcohol. There is no way around this fact but those excesses will need to be worked off.


With that said the next in the USPlabs ‘Power Cardio’ training sessions will right ‘the ship’ with a total body workout routine.


General points of exercises to consider with a Training Complex


• Place exercises in descending order of motor skill requirement
• Place exercises with greatest amount of muscles recruited first
• The above two points ensure exercises with the greatest amount of weight are first, hence heavy to light.
• Time under tension. Do not take a break during the complex
• Never compromise technical quality for a greater amount of weight
• Never allow posture to be less than optimal


USPlabs Power Cardio
• Squat (classic ‘bodybuilding’ stance) x 20 rep
Cossack Squats x 60 seconds
Deadlift (snatch grip) x 6
Cossack Squats x 60 seconds
Bent-Over-Rows (barbell, reverse grip) x 6
Chin-Ups x 10
Barbell Bicep Curl x 16 (peak contraction for ‘two count’, slow eccentric)
Cossack Squats x 60 seconds


Rest 60 seconds and repeat 5 sets


Sarah Conners


Prepared by John Davies


John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.


The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

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