Fitness Friday: The Farmer 45

You think you can keep up with the ATA Tactical Squint?  Well today Farmer is going to introduce you to the Farmer 45.  This is a 45-minute high intensity all body, everyday, work out that can grow with you. Everyday you will find new workouts to add to the list that meet the requirements of the outline.

Step one “Prep”

Prepare your workout ahead of time because there will be no breaks here to figure out what to do next. This means you need to write down your work out list and prep your stations and weights ahead of time to cut down on lag.

Step two “Warm Up”

hit the pavement or jump on a treadmill, elliptical, or stationary bike and begin your ten minute warm up.  Set the pace to a steady yet upbeat stride to get your heart pumping and blood flowing. (Sweat is good, so for this stage Farmer likes to layer up to increase the intensity.)

Step three “Go time”

 After your warm up go straight into your workout out getting only a small sip of water if you need one. This workout should work every major body part (arms, shoulder, chest, back, core, and legs).  The goal of this workout is to keep up a high intensity while lifting heavy weight.  Your reps may change but must stay above 12, they may decline (18 16 14 12) or incline (12 14 16 18) or in the case of crunches be larger (in the 20-40’s).  Complete the reps as quickly as possible with 10 second rest periods in-between. If you are unable to complete the rep, drop weight and continue.  Remember always shoot for PERFECT FORM rather than weight, this means if you are struggling to make the form perfect, DROP YOUR WEIGHT.  You are more likely to hurt yourself then impress the girl/guy next to you.

Example.

Start timer

10 min run at 7.0mph

Tricep cable extensions 18 16 14 12

Iron Cross Cables 15x4

Bicep curl 12x4

Reverse grip pull up 12x4

Alternating deltoid lift 18 16 14 12

Spider push-ups 12x4

Straight leg sit-ups 12x4

Sumo squat 15x4

Bicycles 20x2

Arnold press 12x4

Single cable row 15x4

Lunges 12x4

Step Four “Breath & Hydrate ”

This work out is meant to be exhausting and will push you, if you need to slow down do so, if you need to do work on shoulders more than arms today then do so.  If your list is to long and you are struggling then shorten it.  This is an adjustable work out that lets you increase weight, reps, and sets, according to your demand. After your work out you will need to drink lots of water and be sure to consume some sort of nutrition, whether it is a shake or a meal. Just remember to keep pushing forward with each breath.