This video tutorial teaches you the Sweat It Out cross-training routine. This routine was programmed for total body fitness. SIO is an AMRAP with no weights, making it a valuable routine for all levels of fitness. This was done with 2 clients of mine, Stacey and Lee. Lee is training for a triathlon and had been partying the night before. In conversation before I programmed SIO, we both determined that sweating it out was the best option for his training, hence the name.

After a warm-up and instruction, perform a 25 minute AMRAP of:

150 meter Run
15 Squats
10 Push-Ups
5 Burpees
150 meter run
15 Jumping Lunges
10 Sit-Ups
5 Burpees
You get out what you put in. An AMRAP is only as hard as you make it, but for 25 minutes you can get a lot out of these movements. The structure is when programming this was:

Metabolic Conditioning Movement (could have been a swim, bike or row)
Lower body
Upper body
Full body
The set/rep configuration is just to even out the degree of difficulty amongst movements. You want each movement to be equally taxing on your system. You do not want to do 15 squats AND 15 burpees, because the burpees will be much more difficult. By doing 5 vs. 15, it keeps the movements proportional and no one muscle group is taxed too much.

Thank you for watching!

FLESERFITNESS is not responsible for anyone hurt or injured attempting anything seen here.

Routine programmed and demonstrated by Ray Fleser.

Video produced by Ray Fleser

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