The Mandatory 100’s Cardio Conditioning Workout: The Best of Mike Chang’s Six Pack Shortcuts Youtube Videos (part 6)

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.

7 Responses

  1. Surfdancer

    Dan has quick execution and reflexes, but he’s not doing full ROM on these movements, so I’d be concerned about long term effects on flexibility from NOT going through full ROM repeatedly over time. Especially at this speed, can lead to higher risk and limitations on dynamic flexibility. Just a thought.

    Also, it’s interesting how everyone’s saying these are amazingly hard. Seriously? Burpees, mtn climbers and squat thrusts? If you’ve been doing tens of thousands of them in your life, they’re not so hard (and Im talking about proper alignment and full ROM, not the partial ROM you see here).

    You might wanna check out Zuzana light’s workouts. THAT is hard circuit training, IMHO. Tabata protocol.
    I’ve incorporated them into training programs for myself and clients. Check it out.

  2. Surfdancer

    Dan has quick execution and reflexes, but he’s not doing full ROM on these movements, so I’d be concerned about long term effects on flexibility from NOT going through full ROM repeatedly over time. Especially at this speed, can lead to higher risk of injuries beyond the flexibility limitations. Just a thought.

    Also, it’s interesting how everyone’s saying these are amazingly hard. With all due respect, guys, seriously? Burpees, mtn climbers and squat thrusts? If you’ve been doing tens of thousands of them in your life, they’re not so hard (and Im talking about proper alignment and full ROM, not the partial ROM you see here).

    You might wanna check out Zuzana light’s workouts. THAT is hard circuit training, IMHO. Tabata protocol.
    I’ve incorporated them into training programs for myself and clients with incredible results. Check it out.

  3. does this work for gals as well? and if i do does it give me a guy-like figure?

    • Absolutely! Here’s an excerpt from my product review:

      A Note For Women Who Might Want To Buy Six Pack Shortcuts: Naturally, this program was created for guys, but it’s true that gals can also use it – and will experience much the same results if you account for gender differences. For example, women will not build nearly as much muscle as men will by using this program, but women will build strength and develop a lean, toned appearance in concordance with their body type and genetics. This is a physique-enhancement program, first and foremost, and it’ll help you create a beach-ready, and maybe even a magazine-worthy physique if you use it – regardless of gender.

      More info here: http://sixpackshortcutscompletereview.com/six-pack-shortcuts-review/

      Any more questions, just let me know – happy to help.

  4. There is another Youtube video of Mike Chang performing the M100, so it’s unfair to imply he couldn’t do the M100. I’ve done it a few times. It’s a very good cardio workout. I will take a look at the other resources you mention.

  5. ps I think burpees properly performed are pretty challenging..my least favourite exercise precisely because they get me out of breath!

    pps as for Surfdancer’s positive reference to Zuzana Light…please?! Here workouts are like crossfit, fashionable, glossy, but totally random and thrown together to make you feel ‘hard core’ and epic.

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