This past Friday we went live on Instagram with one of my MSC-HIIRT workouts, extracted directly out of the FAILPROOF Master Course.
We had planned for Ricky Campos, Fire Captain at Travis Air Force Base, to join us as part of our ongoing 1st Responders Campaign that we are running until October 20th, but technical glitches hindered that.
These MSC-HIIRT workouts not only help you build lean muscle and drop body fat, but they also rapidly improve overall conditioning and functional strength - all important for our 1st Responders. Now, even if you’re not a first responder, and just someone trying to build your best-ever body, you need this workout in your arsenal.
The Power of MSC-HIIRT Circuits
The circuits in the video workout all use Undersun Resistance Bands. The full FAILPROOF Master Course contains an alternate gym-based program that follows the same format, but using common gym equipment.
I know what you’re thinking: “Circuits in a busy gym? Really?” Don’t worry, I’ve designed these circuits so you can easily do them in a small space, even in a busy gym, without tying up multiple pieces of equipment like most circuit training does.
The workout methodology is called MSC-HIIRT. The MSC stands for “Muscle-Specific Circuits,” meaning that we aren’t doing some sort of full-body fitness circuit. These workouts are designed to be weekly broken up into a weekly schedule where different muscle groups can each be trained once a week.
If you’ve only done full-body workouts, you’ll notice the difference immediately! MSC-HIIRT allows you to give each body part the dedicated attention it needs to make a meaningful change in your body composition – a pretty common limitation of full-body workouts.
The HIIRT stands for “High-Intensity Interval Resistance Training,” because we are shortening our rest periods with our resistance training to make it more like HIIT. So don’t worry… you’ll still definitely break a sweat and get your heart rate up.
The goal of these workouts is to build lean muscle, feed our metabolic machinery, and burn more calories throughout the day – even at rest. It maximizes calorie-burn in a short period of time, making the workouts quick and efficient for busy schedules. This hybrid approach also eliminates the need for doing hours of cardio (you’re welcome).
How to Perform The MSC-HIIRT Workout
Today’s workout focuses on the back and chest. All the workouts in Failproof hit opposing muscle groups, which means the exercises in the circuit can be done back-to-back. One muscle group rests while the other is working, allowing you to accomplish more work in less time.
The full workout includes four components:
- Pre-Burn: Each workout in Failproof includes a quick “Pre-Burn” session to get your heart rate up and prime your body to work. These feature only bodyweight movements.
- Circuits 1 & 2: In the first circuit you’ll do one chest exercise, one back exercise, and one bodyweight exercise (abs) consecutively, with short rest periods. You’ll perform this series three times total before moving to the second circuit, which follows the same format but uses new exercises.
- Afterburn: This quick and sweaty finisher is similar to the Pre-Burn, and only utilizes bodyweight movements.
- Cool-Down: After all the hard work is done, we stretch out and lengthen all those muscles we just pushed to their limits.
A Training & Nutrition Course for Lifelong Results
If you enjoy this workout, you need to check out the full Failproof Master Course on my website. Unlike many programs that just focus on training program alone, Failproof also really nails down what gets lifelong results - and that's the nutrition piece.
(Of course it still has awesome workouts like this to help you build lean muscle, burn calories, AND increase your conditioning to forge you into a head-to-toe badass).
Once you unlock the FAILPROOF Master Course, you’ll get:
- The full 21-phase FAILPROOF Video Series. In this course, I personally demystify the process of achieving lasting fat-loss, fitness, and improved health with more than 7-hours of video lessons with me.
- 2 complete MSC-HIIRT training programs: You’ll receive both a training plan designed for the gym and one version for at home utilizing resistance bands and bodyweight exercise.
- A customized nutrition plan with calorie and macronutrient recommendations
- 11 detailed supporting pamphlets: We made sure to include everything from macro cheat sheets, to grocery lists and much more.
Just use the code FIRSTRESPONDER25 when you check out to get the discount! Offer comes to an end on October 20th, 2023!
All the best,
-JG
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