I always laugh when I see people in a gym.

Please re-read the wording of that sentence carefully. Actually, let me be even more concise since they aren’t any visual attached to this journal entry.

I always laugh when I see people in a gym doing nothing.

What’s the point of going? Why did they spend good money on a membership? They could’ve stayed at home for free for all the benefit it’s going to have.

Anyway, I’m ranting…

Recently I had someone ask me for a sample of my typical routine. I don’t believe in working out for hours at a time. If you’re NOT punishing yourself quickly and severely, you’re being inefficient.

ROC’S RIPPER WORKOUT

CIRCUIT 1 – no rest between exercises

• 20 pushups
• 20 ab crunches
• 20 pushups
• 20 oblique crunches per side
• 20 pushups
• 20 reverse crunches
• 20 or fail pushups
• 20 toe reaches
• 20 or fail pushups
• 20 bicycles per side
• 20 or fail pushups
• 20 full body crunches

Rest 2 minutes

CIRCUIT 2

• 12 bicep curls
• 12 hammer curls

12 second rest

• 12 outer bicep curls
• 12 outer hammer curls

12 second rest

• 12 bicep curls
• 12 hammer curls

12 second rest

• 12 outer bicep curls
• 12 outer hammer curls

12 second rest

• 12 bicep curls
• 12 hammer curls

Rest 2 minutes

CIRCUIT 3

• Tricep bar dips to fail

Rest 12 seconds

• Tricep bar dips to fail

Rest 12 seconds

• Tricep bar dips to fail

Rest 2 minutes

CIRCUIT 4 – no rest between exercises

• 20 pushups
• 20 hanging ab twists per side
• 20 pushups
• 20 hanging knees to elbows
• 20 pushups

You’re done! Go pass out.