Want A New FAST & EFFECTIVE Workout To Follow? How about 3 x 3??!!

The 3 x 3 is a total metabolic workout.  What does that mean?  Well, it means that it will tax you aerobically as well as anaerobically. This workout was created by a former strength coach for the U.S. Army and the Arizona Cardinals. It was made popular by the strength coach at Penn State....  Well, what is it???

A "3x3" workout is basically a multiple-joint hip movement followed by a multiple-joint chest movement followed by a multiple-joint upper back movement and repeated two more times with as little rest between exercises as possible.

The use of these three movements will address every major muscle in the body including the hips, quadriceps, hamstrings, chest, upper back, shoulders, biceps, triceps, and forearms.

You can do a 3x3 any way you want.  You just want to take the exercise to muscular failure (that you couldn't do EVEN ONE MORE REP!)  The way I do it, the 3x3 consists of performing 3 exercises for the lower body, 3 for the upper and 3 for the core.  The exercises are to be performed to muscular failure with minimal rest between exercises. Complete three cycles, hence the term 3x3 and your done.

Here is an example:  
Leg/Thigh: Squats or Lunges or Leg Press
Upper Body: Triceps Dips or Bench Press or Push-ups
Core:  (includes back, oblique, abs)  Reverse flies or Reverse Crunches or Plank Rows

You can even do a 4x4.  That would incorporate 1-lower body, 2-upper body, 3-back, 4-abs.

I am now posting a series of videos that you can choose your exercises to create your own 3x3 or 4x4.  

1. Here is a video of different lower body exercises.  You may want to bump it up a little with weights.  If you don't have weights at home, then you can fill 2 identical bottles with liquid or sand to create your own weight.  Choose an exercise from one of the following to use in your 3x3 or 4x4.  There are enough in here that you can mix it up each time you create your 3x3 or 4x4. Please ignore how many reps they say in this.  Take your muscles to fatigue with each set.

      2.  Here is a series of upper body exercises to choose from:

       3.  Core/Abs/Back/Obliques:  Choose one to finish off your circuit.

REMEMBER, CHOOSE ONE LOWER, ONE UPPER, ONE CORE, REPEAT 3 TIMES FOR YOUR 3X3.  WORK IT HARD... WORK IT OUT AND 

CREATE CHANGE!!!