The Lung Crusher Workout is a killer fat-loss workout...
(And just FYI, I was also calling this one the F-U Circuit while I was doing it...pretty much the whole way through...this is not for beginners or the faint of heart).
You'll get some excellent metcon training from this one.
To perform this workout, you'll go non-stop through these four exercises with a loaded carry in between each exercise.
Exercise #1 - Vertical Dumbbell Close Grip Bench Press x 10-12 reps
This is a tricep-focused press, done in just a partial range (the heavier the dumbbell, the shorter the range). The dumbbell is held vertically with your hands under the top set of plates, like a pullover position.
Lower to your chest and rest it FULLY on your chest taking ALL the tension out of your arms and chest. Now breathe 3 times in and out with it resting on your chest...literally crushing the air out of you.
Then press back up and repeat.
Here's a close-up view.
I used a 125 lb dumbbell for this (the heaviest I've got).
The Loaded Carry to use in between each exercise is Dumbbell Zercher Carries.
I used the 125 lb dumbbell for this exercise. You'll be doing in between every other exercise in this circuit.
If you're able to, start with the dumbbell standing on end on the floor.
Squat down DEEP then clamp your forearms around the handle and under the top set of plates.
You can also set the dumbbell on a bench so it's not as awkward.
Stand up then walk, carrying it about 20 feet or so, then turn around and come back again.
This carry puts major load on the frontal abdominal muscles (again, more lung crushing) in a very awkward position that doesn't allow for full breaths (the shoulders have to stay forward to support the weight in front of you).
Watch out for sweaty forearms after a few rounds of this one....the plates can get slippery.
Exercise #2 - Chest Supported Dumbbell Rows x 4-6 reps
Lie on your stomach on a flat bench, dumbbells on the floor beside the bench. I used 65's for this. Don't go too heavy as we're going to be holding the contracted position for 3 breaths at the top of the row while the weight is pulling your body down into the bench...crushing your lungs.
On each rep, set the dumbbells back down on the floor, inhale deeply and reset your body position then row up and hold again.
The hold at the top will be very demanding on your breathing ability.
Once you've finished your reps, do another Zercher Dumbbell Carry
Exercise #3 - Goblet Lunges x 3 reps each leg
Use a HEAVY dumbbell for this one. I used the 125 lb db for it and it was horrible. Hold the dumbbell in a goblet position while doing lunges, alternating legs to keep it even.
After all the other stuff you've done, this one is just brutal with a heavy weight.
Pick up the dumbbell on the handle with both hands, then kneel down and set on end on your knee. Get your hands under the top set of plates and stand up.
Now step forward and down into the lunge.
Come all the way back to the top standing position.
Then lunge forward on the other leg.
It probably won't be your legs that stop you on this one...it'll be your ability to support the dumbbell in the goblet position and actually breathe at the same time.
Do another Zercher Dumbbell Carry.
Exercise #4 - Lockout Partial Front Squats x 4-6 reps.
I have 405 lbs on the bar, for just the top 6 inches of the range of motion of the front squat. The idea with this one is MAXIMUM loading on the breathing muscles, so the short range is what we're looking for...not necessarily to challenge the legs as much as the lungs.
Get under the bar (I recommend a cross-arm grip for this partial-range exercise), lock yourself in tight, then power it off the rails then to lockout.
Then set back down again on each rep. If you're using a lighter weight, you could do continuous reps. With that load, there was no way that was happening for me.
Now finish with one final Zercher Dumbbell Carry.
Rest 3 minutes, then repeat this circuit for 3-5 total rounds.
Optional Finisher - Farmers Walks
As a finisher (because that wasn't enough ;) I went outside and did Farmers Walks with two 7-gallon water jugs (65 lbs each)....500 m, stopping to rest your grip as needed.
If you haven't tried water jug Farmers Walks, I recommend them. They're really tough on the forearms and very awkward with the water constantly sloshing around with every step you take.
These jugs are available at most sporting goods stores in the camping section.
You can also use dumbbells or kettlebells (or Farmers Walk handles) for this, too, if you don't have jugs. Use a moderate weight that will allow you to get at least halfway through the 500 m before stopping.
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