Are You Ready To Scream?

Have you tried "Screamers" yet?

No?

You don't know what you've been missing out on!

(Relax,they're not as bad as they sound, or are they?)

Screamers are a great alternative to interval training. You'll get the same benefits and you just need your bodyweight to do them.

They can also be done as a challenging finish to the end of your weight training workouts aswell.

Wherever you put them into your training plan, whether you're a beginner, intermediate or advanced exerciser, Screamers (just like interval training) will help you burn bodyfat and create metabolic disturbance in the quickest time.

I got one of my trainers to take a video of me doing a full set of Screamers a while back.

Here's how it looked:



What jah think of that then? (And yes, my legs were on fire after doing that!)

I used Jump Squats and Burpees in this demo however you COULD pair any 2 exercises together if you wanted to. Push Ups & Tuck jumps is one combo. Kettlebell swings & Squat Thrusts is another.

Have a play around. You may find some combos easier or harder than others.

Beginners Screamer Workout

5 minute warm up, then:

3 x Prisoner Squats
1 x Burpee
6 x Prisoner Squats
2 x Burpees
9 x Prisoner Squats
3 x Burpees
12 x Prisoner Squats

Then Climb back down the ladder.

* Rest for 2/3 minutes then repeat above sequence 2,3,4 times depending on how much time you have.

* If you're performing after your weights workout just perform once.

Intermediate Screamer Workout (as shown in video above.)

5 minute warm up, then:

3 x Jump Squats
1 x Burpee (with Jump)
6 x Jump Squats
2 x Burpees (with Jump)
9 x Jump Squats
3 x Burpees (with Jump)
12 x Jump Squats

Then Climb back down the ladder.

* Rest for 2/3 minutes then repeat above sequence 2,3,4 times depending on how much time you have.

* If you're performing after your weights workout just perform once.

Advanced Screamer Workout

5 minute warm up, then:

3 x Jump Squats
1 x Burpee (with Push Up & Jump)
6 x Jump Squats
2 x Burpees (with Push Up & Jump)
9 x Jump Squats
3 x Burpees (with Push Up & Jump)
12 x Jump Squats

Then Climb back down the ladder.

* For added resistance you can use a weighted vest

* Rest for 2/3 minutes then repeat above sequence 2,3,4 times depending on how much time you have.

* If you're performing after your weights workout just perform once.

___________

And that's your weekend workout. Good luck with the screamers and let me know how you go = >

Sam Winkworth
CPT, SPN