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Hey guys, it's Jeff Cavaliere from athleanx.com and I'm gonna bring you a really cool new
workout for you to do. If you haven't heard already, the movie that came out yesterday.
Invictus, the rugby movie with Matt Damon... ...anybody who's familiar with Matt Damon
from all his other movies, can realize from just one trailer that he put on a lot of muscle
to play this role and I'm gonna show you kind of a rugby style workout. I'm gonna call it
the Invictus Invincible Workout, that you can do nearly anywhere. You just need access
to a treadmill, 'cause we're gonna keep ourselves going in a real quick circuit, quick moving
format. Now I don't know how many of you are familiar with rugby, especially here in the
States, but I do have a lot of guys overseas that follow the ATHLEAN-X channel and they
know that rugby is an 80 minute game that you're gonna cover on average between 5-7
miles of running during the time of one game. So there's a lot of running going on in that,
but the one thing that I think is really important and kind of unique is that 80% of that running
is done at near maximum capacity. I'm talking about sprinting for nearly 80% of the time
in that game, so what we're gonna do is we're gonna take a med ball heavy workout here and
when I'm talking about heavy med ball, I'm actually talking about a heavy med ball. What
I'm gonna use here is a dynamax oversized med ball, that's 20 pounds. We're gonna do
med ball cleans here, 15 on each shoulder and then go into 30 seconds of 8.5 miles on
a treadmill running. In between each of these I'm gonna hop on that treadmill and I'm gonna
start running. Now I'm gonna shorten these things, because I wanna keep this video as
short as possible. We're gonna move on to a superband lunge, which you'll see, a superband
side chopper, med ball mountain climber with a pushup combo and something really cool for
upper body strength and stability called a treadmill push. So all that humming in the
back you keep hearing, that's the treadmill...it's running, it's ready for me, it's ready to
go, so I'll leave this and get started. I'm going up here. I'm getting this 20 pound med
ball and clean it straight up. So here... [pause]
Keeping it nice and tight, shoulder to shoulder. [pause]
Ok, I'll show you the rest you can do. Jump on the treadmill, it's already waiting for
me. [pause]
Ok, coming back over here. I got my med ball, I'm gonna get inside my superband, which I
have anchored to a bar. Gonna grab the med ball... real heavy, gonna hold it out in front
of me. [pause]
Ok, back to my treadmill. [pause]
30 seconds...jump off, back over here. Now I'm coming inside the band. Again, holding
this wide, so we're working our shoulders and our arms. We're gonna step out and come
up. [pause]
Ok, I'm gonna turn around, get on the other side.
[pause] Ok, 15 on each side. And back to the treadmill
again. [pause]
If you wanna make this faster, you make it faster. It probably doesn't look fast, but
I still wanna be able to talk while I'm going through these. Last one...gonna go again to
mountain climber pushup combo. So what we're gonna do is get on top of the ball and we're
gonna do five seconds of mountain climbing. [pause]
Five pushups. [pause]
Again. [pause]
Five times. [pause]
Now I hop over here one more time and sprint and let's say I do that for 30 seconds. I
wanna show you something really cool. I'm already feeling my upper body fire up, I'm
gonna turn the treadmill off and position myself behind the treadmill and get myself
in a pushup position on top. And now I'm gonna walk this thing up, gotta use your whole body.
If this is rugby, imagine in the scrum...everybody together, kind of using the power of the upper
body to push and gain the edge. [pause]
That's hard. For about 30 seconds worth, you just have to push that treadmill and get it
going. Guys, this is a killer workout. Some of you guys have asked me what's a good conditioning
workout. This, as you can see from my breath, is a good conditioning workout, as well as
a power workout, as well as a strength workout. So when you go see that movie this weekend,
you'll have a new appreciation for what those rugby players go through and what Matt Damon
did to get in such great shape to play that role. For more great stuff, workouts just
like this, head over to athleanx.com right now and get a hold of the ATHLEAN-X Training
System. It's the same thing that guys from all four major sports have been using to get
that athletic look that you're all familiar with... not just big and bulky, but muscular
and able to actually do something when you get in the field, be athletic and look ripped
at the same time. Guys, thanks for watching. We'll be back here next week with more great
workouts.