Today, I want to share another cardio conditioning circuit from Mike Change that is not all that unlike the 9 min extreme home cardio workout I posted the other day.
Here it is…
Repeat the following until you reach 100 reps total…
10 Reps of Squat Thrusts (it looks more like a modified burpee to me, but who care’s what it’s called, right?)
10 Reps of Mountain Climbers
10 Reps of Partial-Range Squat Jumps
So, you go through that circuit continuously, without resting, until you reach 100 repetitions (ie 40 squat thrusts, 30 mountain climbers, and 30 squat jumps).
Daniel says that this 2 minute workout is “way more effective than a half an hour or an hour on the elliptical or the treadmill.”
Now, I think that’s absolutely wrong and totally misleading, but I think you probably knew that already. Maybe if you were just standing on the treadmill or elliptical machine for an hour, then this little circuit might be better, but better for what? There’s no context mentioned. Presumably, Dan is talking about calorie burning potential and fat loss, but we all know that an hour on the treadmill will burn a LOT more calories than any 2-minute workout ever could – even if you take the EPOC effect into consideration. So, I’m not sure what they meant when they said that, but I’m used to hearing these types of nonsensical claims in the industry.
Anyways, here’s the workout…
Yeah, I know. That guy Dan is a conditioning beast. And gee, I wonder why we didn’t see the whole footage of Mike Chang doing the workout himself? My subconscious is telling me that either a) he didn’t really do it, or b) he couldn’t really do it – which is why they cut the video when they did. Of course, my subconscious has been known to be wrong before. So, I’m not claiming anything.
And I’ll tell ya. If that’s the case, then I can’t blame him. I’m in reasonably good shape, and there’s no way I could finish that circuit in 2 minutes. Nor, would I want a camera running while I was trying it for the first time.
But this raises an interesting point. Obviously, for a 2-3 minute circuit, this is an extremely challenging workout for practically anyone. You can see how difficult it was for Dan, who is the guy who presumably trains with this circuit regularly. And also obviously, Dan is in pretty good shape. So, that tells us this circuit is extremely challenging for someone who is not only in great shape, but has been using it for a long time.
So, this begs the question, who should really be doing this? If Mike Chang can’t do it (presumably), then why would he teach this to his audience, whom are presumably in worse shape than Mike is (ie beginners/intermeidates to fitness)?
If it were up to me, then I’d say this type of workout should be reserved for intermediate to advanced fat loss trainees, and even they should work up to it gradually. So, if you’ve been working on fat loss for awhile, and have a lot of training experience under your belt and are intimately familiar with high intensity training, then this might not be a bad option for you. But for practically everyone else, I’d say it’s probably a good idea to steer clear. There are better alternatives out there – any many of them are available for free on Youtube.
And here’s a great one from yours truly: Beyond Burpees: Three Ground-Engagement Workouts For All Skill Levels. There are three workouts included (one of them much like the M-100’s portrayed above), and four levels of difficulty for all skill levels. I also discuss some of the important technique considerations that were completely missing from Mike’s video. Have a looksee if you’d like!
So, I hope you’ve been enjoying this series to get to know Mike Chang and get an idea of whether his Six Pack Shortcuts Program is right for you. Stay tuned for the official review.
Note: my review of Six Pack Shortcuts is now live.