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Full Body FUBAR.

  Do this workout or Dave will eat you.

FUBAR is an acronym devised by American service personnel from the Vietnam war. It stands for Fucked Up Beyond All Recognition and this workout will leave you feeling as if a horde of screaming Vietcong have gone all dinky-dau on your FNG ass. (Note to regular readers: I may have watched Apocalypse Now recently so expect more of this kind of thing.)

Anyway, the idea of this workout is to give your cardiovascular system an absolute roasting and also reduce your muscles to lumps of quivering jelly.

You can do it by yourself, if you wish, but it has been fiendishly hatched from the mind of an idiot to be done with a partner.

The workout is split into two parts; the cardio part and the gym part. We’re doing the cardio first because, with the best will in the World, it would never get done afterwards.

CARDIO

30 mins of anything that keeps your heart rate above 80% of your max. It may not be sexy, inventive or particularly interesting but just grit your teeth and get it done.

GYM

Overhead squat – 10 sets of 10 reps with 40kg (feel free to go heavier or lighter if you wish). This is where having a partner comes in as the only rest you get is when he/she is grinding out their set.

Press ups supersetted with Inverse rows – 10 sets of 10 reps. No real rest on this at all as when one of you are doing the press ups the other is doing the rows. Change over and repeat until broken.

Hanging knee raise – 10 sets of 10 reps, and like the overhead squats the only rest you get is when your partner is dangling from the chin up bar.

Farmers walk – you have two options here you can; 1)  Do 10 lengths of 25, or so, metres each taking it it turns. 2) Do 3 minutes without stopping and then change with your partner.

That’s it. The full body smashed into oblivion in about an hour. Give it a go and let me know how it goes.

Thanks for reading,
Dave Carter,
Dave’s Gym,
Cardiff.

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1 Comment
  • Joel D on April 10, 2013

    Its great to hear that you guys are rocking as you are providing all the info generally needed for a surfer.

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