Naked cardio aka Warrior cardio

[serjetto]

Brett Jones recently published Iron Cardio, a minimalist self-adjusting all-in-one workout protocol. Ladies and gentlemen, I propose to discuss the version of the protocol with body weight. Versions based on the original article Strength Aerobics: A Powerful Alternative to HIIT Strength Aerobics: A Powerful Alternative to HIIT | StrongFirst

 

[Steve Freides]

If I may channel my inner Pavel here , not many men are as manly as Yoana and Sara were and are to complete the bodyweight circuit described in the article. NB: I was at that workshop and watched them do this. If you want to attempt this, please be sure to use a variation of the given lifts you can perform for 5 reps or so, or substitute your own choices for the exercises given there.

-S-

 

[the hansenator]

I’ve thought about that very thing, how you might scale it if you’re not proficient in 1 arm push-ups or pistols?

Maybe something like 2 hand push-up variation, rows, and goblet squats or lunges?

 

[Sauli]

I’ve thought about that very thing, how you might scale it if you’re not proficient in 1 arm push-ups or pistols?

Maybe something like 2 hand push-up variation, rows, and goblet squats or lunges?

Do few resistance band push ups or archer push up, pull up and goblet squat or possibly airborne lunge. Use also travelling twos, possibly triples here and there.
Should work as well as stantard strength aerobics. Principles are universal anyway.
Full body work, enough resistance and cardio.
Repeat 20-60 minutes, 2-3 times a week.

Repeat until strong!

 

[serjetto]

I’ve thought about that very thing, how you might scale it if you’re not proficient in 1 arm push-ups or pistols?

Maybe something like 2 hand push-up variation, rows, and goblet squats or lunges?

I would look at the pushup progressions from The Naked Warrior. For example, one-hand push-ups on a raised platform of different heights. You can sometimes alternate this with two-handed dive bomber push-ups, parallel bars dips, handstand push-ups, and so on.

 

[the hansenator]

My left shoulder doesn’t care for 1 arm push-ups but two hand versions seem fine. And I’m not strong enough in pull-ups to use it for this so maybe inverted rows?

Maybe push-ups, inverted rows, and lunges with a weighted backpack to adjust the difficulty level?

 

[Benjamin Renaud]

My left shoulder doesn’t care for 1 arm push-ups but two hand versions seem fine. And I’m not strong enough in pull-ups to use it for this so maybe inverted rows?

Maybe push-ups, inverted rows, and lunges with a weighted backpack to adjust the difficulty level?

I did a couple of sessions a while back using push-ups, assisted pull-ups (similar to jacknife pull-ups) and assisted pistols and it worked well. I couldn't do enough pull-ups or pistols to use the unassisted version. I could adjust the assistance I gave myself as the session progressed and still get a decent training session.

I'm sure push-ups, rows and lunges (or even step-ups) with a backpack would work well too.

 

[Sauli]

I actually did session less than 10 minutes ago.

I did 2 air squats, 1 slow push up(3 ct down, 3ct hold, 3ct up), 1 pull up.

I did around 15 rounds in 20 mins. It was good session cardio wise and If you use heavy enough bw variations It should also promote strength.

 

[Pavel Macek]

StrongFirst Roadwork | StrongFirst

Run. Shadow box. At intervals you set for yourself. Here and there do pistols and push-ups. No rest and just a couple reps. This is StrongFirst roadwork.

www.strongfirst.com