Go BareFit Workout Sample

I’m over it. And by “it”, I mean this stuff…

“My workouts are better because they burn 3.4 billion gagillion calories in just 2 minutes!”

“This program works because it works with your ab-doo-la-aman-gata. Your ab-doo-la-aman-gata is the “secret” hormone that burns fat. This is a made-up word I came up with that sounds really “sciency”.  But hey, it’s why my program works!”

Then you end up spending an hour just seeing how ONE single workout works, figuring out the “secret” exercises and trying to wrap your head around the set and rep combinations of 30 different exercises. 

You’ve probably seen enough of this. 

And no, I’m not here to bash CrossFit either. Just like any other workout system, it has its pros and cons. 

This “Go BareFit” workout I’m sharing today is something I’ve been using with some of my private clients with great success… with a little “CrossFit” flavor 😉

It’s not “sexy” with silly burpee challenges or “cutting-edge” exercises. It’s a combination of doing the proven basics right and keeping it super simple.

So simple in fact, here’s the criteria of my “Go BareFit” workouts…

Rule #1 – It Must Use 4 Exercises or Less

Rule #2 – You Hit Your Entire Body for the Best Post-Workout Calorie Burn

Rule #3 (My Favorite) – You Can Memorize It in 30 Seconds or Less

It’s the “Bare Minimum” approach to getting and staying fit hence the name “Go BareFit” :)

Let’s do this.

Do the following superset resting when needed. In the first superset, you’ll do 6 reps of each exercise. In the next superset, you’ll do 5 reps. Continue in this fashion until you complete 1 rep of each exercise.

Once you complete the final rep of 1B, rest 1 minute and then move into the finisher.

1A) DB Row (6/side… down to 1/side)
1B) Goblet Reverse Lunge (6/side…down to 1/side)

Finisher:
Do the following superset 6 times, resting as shown:
2A) T Pushups (20 secs), rest 10 secs
2B) KB or DB Swings (20 secs), rest 10 secs

Hey, no equipment? I got you covered. 

No-Equipment Version

Do the following superset resting when needed. In the first superset,  you’ll do 6 reps of each exercise. In the next superset, you’ll do 5 reps. Continue in this fashion until you complete 1 rep of each exercise. Once you complete the final rep of 1B, rest 1 minute and then move into the finisher.

1A) *Stick-ups (6… down to 1)
1B) Bodyweight Reverse Lunge (6/side…down to 1/side)

*This is when you stand with your feet shoulder-width apart and you raise your arms above your head, keeping your shoulders against the wall, squeezing them together at the end of each rep. To make each rep harder, hold the squeeze at the top a little longer.

Stickups

 

Finisher:
Do the following superset 6 times, resting as shown:
2A) T Pushups (20 secs), rest 10 secs
2B) Total Body Extensions (20 secs), rest 10 secs

You gotta’ love that. Just roll up your sleeves and go to work. 

Now imagine having a resource of over 50 workouts just like this for years to come. 

It will be like cutting out the fluff in your life.

Coming to you VERY soon… stay tuned,
Mikey Whitfield, Master CTT

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