anyone doing Afterburn II?

[bblove]

I just started Afterburn II. I'm on week 2. So far, I'm loving it. Anyone else out there currently doing this program? or have you done it?

What do you think?

[lswaha11]

Nope I have never heard of this program...Can you tell me some more about it??

[pharma_gal]

Can you please post a link on Afterburn 2? I only see 1 on Alwyn's site. thanks.

[bblove]

Here is a link to Cosgrove's Afterburn II. It's essentially a more advanced version of the first Afterburn.

Afterburn Training Options - Afterburn - Extreme Fat Loss Training

It's a 12 week fat loss program... It utilizes barbell complexes (ouch!), Alwyn's "metabolic training" concept - circuits alternating large muscle groups, "finishers" (a series of plyo-like exercises). There are 2 different strength workouts each month and the # of sets, reps, and rest periods change each week. There are 2 different cardio protocols both interval oriented that intensify each month. It's pretty tough.

[pharma_gal]

This sounds really good..

The interval cardio sessions - Are these supposed to be done on a cardio machine or are these bodyweight exercises that you can do at home? thanks.

[bblove]

Cardio - better to use a cardio machine or run - not body weight cardio. The routine goes for example- one minute all out (sprint intensity), 2 minute recovery (jog)... but anything to get you heart rate up would be good.

[idv8]

Hi! Yes, I'm halfway through Stage 2. I really like it as well but it is PUNISHING!!

For those who don't know, a typical Afterburn II workout looks like:
- 5 sets Olympic bar complexes of 5 exercises, no rest except between sets (same as stage 1 but reps/sets/rest/load changes)
- Circuit of 4 weight/BW exercises, no rest except between sets
- 2 sets core exercise like prone jackknife
THEN for Stage 2 and 3 add:
- 2 sets leg matrix or screamers. Leg matrix is 24 reps each, without rest, of BW squats, lunges, lunge jumps, squat jumps. Rest and repeat!
- 25+ minutes cardio intervals

At the end you need a shovel to remove you from the gym and scoop you into the car! But you feel strong as hell and if you're focused you should look like the hardest working, sweatiest, toughest mother around!!

LOVE Alwyn Cosgrove! This workout reminds me of a Crossfit session that never ends.

By the way, pharma_gal:
Alwyn's wife Rachel just wrote a great article at Figure Athlete on cardio using BW exercises. You could definitely do it but in my opinion you wouldn't have the energy, strength or drive and on a non-lifting day I think you and your body might appreciate doing straight cardio intervals.