CAGE Cardio A+L Workout: The BURN

VIDEO DOWNLOAD LINK [MP4]
(right click and choose ‘Save As’)

Here’s a summary of what’s in this video:

  • A 3 exercise bodyweight circuit that works upper body, lower body and core
  • An explanation of the structure upon which the workout is built
  • Different concepts on progression and how to apply them to the workout I share with you
  • A chance to win my upcoming product 🙂

Make sure you watch to the end so you get everything because what we cover will help you understand the workouts and training that’s coming.

If you want to do this workout, start off at 3-4 sets with 2 minutes of rest in between, then progress it how I show you in the video. And if you do try it out, let me know how it goes!

The BURN is one of 6 workout cards included with the CAGE Cardio Bodyweight Fight Deck:

>> Click Here for UNLIMITED Bodyweight Workouts for MMA <<

 

 

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George
George
4 years ago

IT seems to be on the verge of being Alactic.

Deep
Deep
5 years ago

My guess is this workout is a little bit more to Latic than to Aerobic, and it’s due to the timming intervals…
Isn’t it, Mr. Wong?

Herman Kepani Jr
Herman Kepani Jr
5 years ago

I’m 56 and I teach Judo, Boxing, Maui Thai and Wrestling. This is one of the best workouts with a thorough explanation of structure and progression!

Paul roy
Paul roy
5 years ago

The burn workout is aerobic + lactic
A+l

Joey
Joey
5 years ago

Hi Eric.

Can this cardio A + L workout be done at the same time as a cardio A + A workout?

If so, which one should go first ?

Thanks
Joey

Guillaume
Guillaume
5 years ago

I like it good stuff Thanks Eric

Allan
Allan
5 years ago

I really liked this workout it’s not to easy and it doesn’t really take a lot of room to do. I can do this in my motel rooms when I’m on the road.

Hector Bermudez
Hector Bermudez
5 years ago

Systemic A+L because of the time spent on each sequence.

Peter
Peter
5 years ago

Anerobic lactate

Jayson Leisenring
5 years ago

Eric,
Great info as always. Can you give me some insight into why you did the progression like that?

Thank you,

Jayson

Lee
Lee
5 years ago

Glycogenic.

Drew Elborne
Drew Elborne
5 years ago

It is a balance,strength and endurance workout so it covers all the aspects
aerobic, anaerobic. the progression is also lactic so overall it would be hard
to put it in one catagorie.to sum up bloody good workout

Quietstorm
Quietstorm
5 years ago

Anerobic Lactate with the timed sets in seconds and rest periods. It’s like your thruster 2.0, trx, and 180s.

Yehoshua Zohar
Yehoshua Zohar
5 years ago

AL

Alejandro
Alejandro
5 years ago

Hey Eric,
This workout will work the Aerobic+ Lactic energy system.

Darren
5 years ago

Al

Angel Martinez
Angel Martinez
5 years ago

looks like an Aerobic Hypertrophy workout since time under tension is 40 seconds,and the energy system is Aerobic Lactic, since A-Lactic does not last as long as Lactic System, looks great Eric

Joyce
Joyce
5 years ago

Aerobic Lactic (AL)

Rav Singh
Rav Singh
5 years ago

Anaerobic Lactic

kylie
kylie
5 years ago

aerobic…(but not like a marathon more like a 1500m run)

Mark Ruth
Mark Ruth
5 years ago

Anaerobic Lactic!

Fred
Fred
5 years ago

You called it a simple workout

Eric
5 years ago
Reply to  Fred

Simple, not necessarily easy 😉

Phil
Phil
5 years ago

Aerobic & Lactic

John
John
5 years ago

Hi Eric,
As the anaerobic and aerobic energy systems are generally complementary, it is the balance which is important and in this case the workout would be more aerobic than anaerobic and much more so than lactic.
regards,
John

Alex
Alex
5 years ago

API aerobic power interval

Dan
Dan
5 years ago

Given the high reps Aerobic and Lactic. Also the progression by reduction in rest time and increase in sets/time suggests an endurance workout which is why I say Aerobic and Lactic

tjam
tjam
5 years ago

Aerobic

Michael Van den Bossche
Michael Van den Bossche
5 years ago

Def. a Lactic Aerobic!!

Allan read
Allan read
5 years ago

Not sure but I’m not the best when it comes to pop quizzes

Helen
Helen
5 years ago

I’d say Anaerobic Lactic…

yos
yos
5 years ago

Aerobic lactic is the energy system

Eric
5 years ago
Reply to  yos

YOS – you my friend, are the winner, since you were next in terms of time to correctly guess Aerobic + Lactic as the energy systems being worked, based on my CAGE Cardio system of conditioning.

However, I see that your email address is from Buffalo, and being from Hamilton, we had a bitter rivalry with city’s hockey players and I don’t know if I can stomach hooking you up. 😉

J/K, when the product launches, I’ll ensure that we get your info so we can send it your way.

yos
yos
5 years ago
Reply to  Eric

Awesome possum Eric! Looking forward to learning more.

Matteo Mura
Matteo Mura
5 years ago

Hey Eric,

Thanks for the workout.

Well, given your slow tempo and your set time length (~40″), I would say you were training the most the anaerobic lactic system.

LeRoi
LeRoi
5 years ago

Anaerobic.

Riccardo
Riccardo
5 years ago

Hi Eric,

Nice little workout. I would say it’s a Systemic Aerobic+Lactic workout

Eric
5 years ago
Reply to  Riccardo

Aaaand, we have a winner…

No surprise, it’s one of my powerDOJO members!

HOWEVER:

Because Riccardo is an esteemed powerDOJO Kyoudai, all active Kyoudai will be receiving my upcoming product for free.

Therefore, I’ll have to pick someone else. 😉

BONUS – Riccardo was the only one to mention the fact that it’s a Systemic Lactic workout, which shows his advanced brain power!

Thomas
Thomas
5 years ago

Anaerobic lactic system

LeRoi
LeRoi
5 years ago

Anaerobic.

“L”

Matt Parker
Matt Parker
5 years ago

Anaerobic Lactic

jimmy clegg
jimmy clegg
5 years ago

Oxidative

babatola
babatola
5 years ago
Reply to  jimmy clegg

Hi Eric
as a learning coach,i would say because of the rest period plus the speed in which the exercise is done, it is an aerobic workout