Welcome to the Get Fit Guys' quick and dirty tips to slim down and shape up.

My name is Ben Greenfield. I'm the Get Fit Guy, and this episode is part two of my presentation

to you of a unique new workout style that combines gymnastics and weight training.

Last week, I filled you in on a whole bunch of information from one of the world's leading gymnastics coaches, Stephen McCain,

and promised you that this week I would fill you in on how to combine what he gave you with something called weight training complexes.

Now, my desire with presenting this new program to you was to actually show you how you can mash up everything that you learn in terms of gymnastics and weight training complexes

and high intensity interval training into one program to get a strong and shredded body. So in this

episode, by putting this all together, you'll see what a sample day would actually look like.

Now, depending on which options you choose, this workout can last anywhere from 60 to 90 minutes.

That's hefty. It's a little bit voluminous, a little bit intense, but the unique mashup of gymnastics and metabolic bursts and these weight training complexes will get you extremely fit, even if you just do this a couple workouts a week. For example, I've been doing mine on Monday and Thursday. Okay, so you start with a warm-up, which can basically be an easy five-minute jog or

elliptical or bicycle. And then I recommend you warm up your shoulders with bands. Now, I've been

using these bands called the crossover symmetry bands. I'm putting a video on the show notes. If you

go to quick and dirty tips.com and look for this episode, episode 335. You'll see the crossover symmetry band

training routine, which is exactly what I've been doing. Finish your warm up with something intense.

I recommend 30 burpees or a one-eighth to one-quarter mile run as fast as you can go.

Now next you're going to go into what are called static holds. You do a

straight body hold on your front side and a straight body hold on your backside. And don't worry,

I'll put videos of all these in the show notes. You put yourself up against a wall and you hold a

handstand for as long as you can. And then you do about 30 V-ups and 30 Olga crunches. If you don't know what an Olga crunch is, again,

go to the show notes. They're crazy. Then you do another metabolic boost. In this case,

I recommend you do 30 jumping pull-ups where you jump up to a bar and pull-ups, even if that

means you just jump the bar and touch it. Okay? You don't have to do a full pull-up. Or you could just, again, run if your shoulders

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