Dan Nitro Clark

Get lean, get ripped and shoot your heart rate through the roof while increasing your performance and working every muscle in your body with "The Ultimate 9 Minute Workout."  This is a great workout for when you're in a time-crunch and only have a few minutes.  

The best part about it?  

It can be done anywhere you have apparatus to pull yourself up.  I've done "The Ultimate 9 Minute Workout" at the gym, on a tree limb, sign post, anywhere that can hold my body weight.  So disregard the Pilates machines, Bocce Balls, Barbells and fancy equipment – and let's get started.

Warning:  This workout may be short and simple to perform, but it is HARD.  It will leave you bent over and panting for dear life. Only those who are truly "Gladiator Tough" and ready for a challenge should try it.  

The Ultimate 9 Minute Workout is a combination of a Pull-Up, Push Up and Burpee – done in succession.  I like to call it a "Gladiator-Up." 

How To Perform The Exercise:   

Stand underneath a pull-up bar, tree branch or any kind of bar that will support your weight.  To start you jump up, grab the bar and do a single pull up.  Then hop down and do a push up — burpie — then spring back up to your feet landing in a squatting position.  From there, you do it all over again… and again. 

Here's a quick demonstration:

Ladies, don't fret.  If needed, you can modify by using a regular lat pull down, or the pull up machine at the gym.  If you're outside, have a partner spot you on the pull-up, and do push-ups on your knees.  No shame there, as I'm sure some of the men will be doing the same.

The Ultimate 9 Minute Workout:

Consists of the three sets that are three minutes each in duration.  These are all out — gut busting sets — as quick as you possibly can — sets.  If you can breathe or talk during your set, you aren't pushing hard enough.  After your first 3 minute set take a 90-120 second rest.  Then hop back up and do it all over again until you've performed 3 sets.

Challenge Yourself:

By trying to get knock out as many reps as you can in each set.  If you can get 40 reps in a set, you're really cranking.

Look for the "Vitamin Shoppe / Gladiator Tough Challenge"

May, 7th, 2011 at the Gladiator Rock'n Run in So Cal - Vitamin Shoppe will be hosting a contest to see which Gladiator/Gladiator-ette can bang off the most "Gladiator Up" reps in 3 minutes.  Prizes, Product and Free Gladiator Rock'n Run entries to the Winners!

See you there!

Dan "Nitro" Clark

PS: Let me know what you think of the workout and how many reps you can do in the 3 Minutes.  I want to jump in on the challenge!

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