Hard and Dirty Cardio to Mind Bending Strength Workouts to Give You the Edge!

September 11, 2019

Hard and Dirty Cardio to Mind Bending Strength Workouts to Give You the Edge!

Here's some ready to roll workouts designed to harden you body, absolutely shred fat, strengthen the mind and push you to new peaks.

At CrazyShred fitness we are advocates of a balanced approach to fitness, you need to incorporate cardio, strength and flexibility in order to achieve sustained results that will have you looking like a god or goddess. 

Here's a couple of our favourites that will have you swimming in a pool of sweat by the end of it. Make sure you are well hydrated and bring a sweat towel!


The 30/30 Dirty Cardio Workout (Hard)

This workout ramps up your cardiovascular output so you can go faster and longer in endurance events and can better handle high intensity lifting days.

Perform any cardio exercise of your choice - running, cycling, rowing, stair climbing etc.

Go as hard as you can for 30 seconds. Then rest for 30 seconds. That's 1 round. After 6 rounds, rest 4 minutes. That's 1 block. Do 3 blocks (total 18 rounds, total time 30 minutes)



The Superhero 500 (v.Hard)

If just 1 workout could give you that ripped physique in the shortest period of time it would be this one, a 500 re nightmare straight out of the gates of hell!

It includes all of our muscle and strength exercises, all done at a rapid pace to increase fitness as you obliterate fat. Finish as quickly as possible while maintaining good form.

Do it: Perform the following exercises in the order shown. Complete 50 reps of each and move onto the next, resting as little as possible. Once you complete the 50 reps of the final 10th exercise you are done!

50 reps each:

1. Pullup

2. Barbell Back Squat

3. Barbell Deadlift

4. Goblet Squat

5. Barbell Bench Press

6. Barbell Strict Press

7. Pushup

8. Ball Slam

9. Box Jump

10. Burpee


Note: If your pullup form suffers because you are too tired and not upto 50 pullups just yet you can alternate or swap this exercise with inverted rows. They are easier and will help give you the strength to do 50 pullups.

Most of us need a quick breather within the 50 pullups also but always try to maintain form.

Once complete do another 2 sets... Haha got you! Just joking of course. This will probably take around 20-30 minutes and you aim is to get faster each week always improving on form through the exercises. 

Keep the weights to a respectable level, perhaps 50-60% of you 1RM.


Have fun! And comment back your times and experiences of these 2 killer work outs.