These days, it seems like everyone and their brother has something to say about fitness and getting in shape. There is no shortage of self-proclaimed know-it-alls on the Internet, but sadly, many of them are closer to having a dad bod than a six-pack. Only a handful of truly knowledgeable and authoritative fitness gurus have endured the test of time, and have legions of satisfied clients and followers to prove it. Many of the industry’s top gurus have contributed to FitnessRx for Men, and today we are beginning a weeklong series in which they share their best training advice— just in time to get in shape for summer.
Cory Gregory is a dietary and nutrition industry leader and top training expert, and was recently named to Arnold Schwarzenegger’s fitness advisory board. These five workouts from Cory will pay back huge dividends if you bring your A-game. “These workouts are basic, but not for the weak,” he says. Let Cory guide you through five days of extreme training.
Row: 250 for time
Squat: 135 for 15 reps
Complete 10 sets
100 ab wheels to finish
“Starting this workout out with the row will increase your heart rate quickly, and since getting ripped is the name of the game with these workouts, that’s what we want. After rowing, your upper body will be super tapped, so it’s time to hit the lower body with a heavy squat set.
“Using the ab wheel has been the foundation for building my six-pack and with these workouts calling for 50 or 100 reps, you’re going to get tested real quick. Keep your form strong, as you absolutely have to be on your game for this movement, no matter how tired you feel.”
Walking lunges with medicine ball overhead: 400-800 meters or 15-30 minutes straight, followed by 10 x10 stiff-leg deadlifts at 50 percent of maximum weight.
“For stiff-legged deadlifts, stand with your feet shoulder-width apart. Grasp a barbell and let it hang in front of your body. Keeping your knees straight, slowly bend forward at the waist and lower the barbell until you feel an intense stretch in your hamstrings. Then, reverse direction, contracting your glutes as you rise upward to the starting position.
“For walking lunges, step forward with your left leg and try to touch the ground with your right knee. Make sure to keep your left knee behind the ankle. Then, repeat with the other leg. I used somewhere between a 20-pound and 30-pound medicine ball— you may want to start lighter at first— and I held it over my head doing walking lunges.”
Sled drags backward: 800 meters
Max pull-ups, wide
Complete 5 sets
“The raw bodyweight circuit is meant to get you strong and ripped, and is not for the weak. We’re basically doing push-ups, pull-ups and dips nonstop. If you’re just trying to get strong overall and get your connective tissues better for heavy workloads, this workout will do that. If you’re trying to take your conditioning to another level and don’t want to worry about using much equipment, this also does that.”
Day 4 – Jump Rope Shredz
10-second speed rope
10 minutes in duration
Bench press: 12 reps, heavy
1 rope climb up: 12-15 feet
Complete 6-8 sets
Day 5 – Straight Conditioning
Jump rope: 15 seconds on, 15 seconds off for 10 minutes
Sled drags: 400 meters
Walking lunges: 400 meters
Perform 2 sets
50 ab wheels
“You burn the most fat in the first six seconds of an exertion, which is why this workout starts out with HIIT-style jump roping. The 15-second rest is barely enough to catch your breath, meaning you’ll be sweating like crazy.”