The FX Shortie workout is for those times i'm short on time, space and equipment. The Shortie Slam is similar but takes it up a notch with one of my favorite pieces of equipment. Check out the video demo and below I'll go over some details.
This workout combines two of my favorite exercises, the Deck Squat and the Ball Slam. Both are great for taxing your metabolic processes, but combined you get an even better effect via synergy.
If you're an MMA fighter, Boxer, Jiu Jitsu practitioner or any other athlete that requires explosive power, this is perfect for you. If you just want to look lean and mean, it's perfect for you as well. Keep in mind, if you want that lean and mean athletic body, you need to do power based workouts.
The basic set up is 2 minute rounds with 1 minute rest in between.
If you're a beginner, you might want to go with 1 minute rounds with 90 second rest.
Either way, work hard and remember that the name of the game and the way to really blast your metabolic processes so that you trigger the after burn (EPOC) effect is via power production. The more reps in the same amount of time, the more power.
Power = Work/Time
We want to develop a high power engine!
As always with FX Workouts, keep track and challenge yourself to beat your numbers each time you do the workouts.