Mark Barroso CSCS

<a href="https://www.instagram.com/michaelpiercy/" id="6771ce50-2d5d-3a84-aa00-5ba68636b13d"> Michael Piercy, C.S.C.S. </a> , creator of <a href="https://www.amazon.com/Mens-Health-Minute-Shred-Guide/dp/1635653525" id="244c6532-0dbb-39df-a9cb-1751ef3ec291"> The Mens Health 30-Minute Shred </a> , has spent the past 20 years training time-strapped clients. In the process he learned how to whittle a workout down to its essentials, eliminating the need for extra long workouts every day. Heres proof: This half-hour program will whip you into shape in record time.

Warm up with a 6-minute mix of jumping jacks, inchworms, and high knees. Then do exercises 1A, 1B, and 1C as a 10-minute circuit, completing as many rounds as possible (AMRAP).

Rest 1 minute; then do 2A, 2B, and 2C as an 8 minute AMRAP circuit. For the last 6 minutes, do 5 to 8 burpees (with a twist: In a pushup position, pull your right foot outside your right hand, then back, then repeat on the other side) each minute.

Need a set of dumbbells to get your shred on? Check out <a href="https://www.menshealth.com/technology-gear/a22788746/best-adjustable-dumbbells/" id="35529a8a-4a22-3e7f-a0e7-6b1aa7c88dcb"> our favorite adjustable options, which range from 5 pounds to over 100 </a> .

Hold a dumbbell by its head at your hips. Swing it down through your legs. Now drive your hips forward and swing the weight up. Step both feet to the left and assume a shoulder-width stance; repeat the swing. Step to the right and repeat. Thats 1 rep; do 15.

Do a pushup. Pause as you straighten your arms. Maintaining a high plank, slowly lift your left hand off the ground and tap your right shoulder. Return your left hand to the ground. Do another pushup, and then tap your left shoulder with your right hand. Thats 1 rep; do 12.

Start in a plank position, forearms on the ground. Lift your right hand and reach for the sky, rotating your torso into a right-side plank. Hold for 1 second in the side plank; then return to the forearm plank position and repeat the move on your left side. Thats 1 rep; do 5.

Stand with your feet shoulder-width apart, knees slightly bent. Hinge your hips back and bend your knees. In one motion, jump and rotate your body 180 degrees to the right, landing with knees slightly bent. Repeat, rotating 180degrees to the left. Thats 1 rep; do 15.

Start in a high plank position, your feet shoulder-width apart and hands gripping 15-pound dumbbells. Pull the left dumbbell up to your upper abs (elbow behind your rib cage). Return to the starting position. Repeat the sequence with the right dumb-bell. Thats 1 rep; do 6.

2C. Side Plank with Dumbbell Reach

Start in a right-side plank, your left hand holding a 5-pound dumbbell, reaching for the sky, feet either stacked or split. Rotate the plank downward, moving the weight under your torso; dont let it hit the ground. Return to the starting position. Thats 1 rep; do 5 reps per side.

30-Minute Dumbbell Shred Workout for Summer

Looking to get shredded for beach season but running on limited time? Don't stress out about not having hours on end to exercise as the weather slowly turns for the better-you can get the work you need done in the time it take to watch your favorite TV show.

This 30-Minute Dumbbell Workout Will Get You Shredded for Beach Season

There have been multiple TV shows like Broken Skull Ranch, Spartan: Ultimate Team Challenge, and America's Toughest Mudder showcasing the worlds best obstacle racers, and shows like Million Dollar Mile and American Ninja Warrior capture the same challenging spirit of OCRs. Race companies have also introduced shorter courses in quick 1-mile and 3-mile distances to attract newcomers and elites alike.

Most strikingly, there has been an obvious trickle down effect from OCR racing to commercial gyms and fitness studios. Many big box gyms offer some type of OCR training class or have Spartan SGX Coaches (the official training certification of Spartan Race). Tough Mudder started to open Tough Mudder Bootcamps, which are tech-driven group fitness classes designed to train for obstacle courses. Indoor rock climbing, ninja, and CrossFit gyms have taken notice too, with many offering group OCR training classes.

<h1> Why You Should Sign Up for an Obstacle Course Race </h1>

Signing up for an OCR gives you a specific training goal, which is key to any training program. When people think of obstacle course race they either focus on either the obstacle part or race part too much and forget that ultimately the experience will be what you make of it. Bodybuilders and other strength athletes might think theyll never finish because they lack the endurance, while endurance athletes think they lack the upper body strength to complete the obstacles.

That's not exactly the case. A typical 3 to 5 mile OCR requires balance, coordination, flexibility, strength, endurance and mental grit. You dont actually have to run to train for an OCR, according to Dominick Delli Paoli, co-founder and Head Coach at Vita Athletics in Summit and Jersey City, New Jersey.

Obstacle racing has evolved so much over the last eight years, and part of that evolution was to tie into CrossFit and/or high intensity interval training (HIIT) studio communities, says Paoli. Cardio has taken on a new identity. Group HIIT, rowing, cycle, Versa Climber, treadmill and Spartan SGX classes are much more dynamic and prepare a well-rounded athlete to compete in an OCR.

Running might be the predominant reason people dont try OCRs yet its the most natural thing a person can do. Running for a human is intuitive and the most accessible form of exercise so when anyone exclaims, But Im not a runner it usually means one of two things: Their current regimen doesnt support it (bodybuilding), or they probably lack the motivation/game plan to start, Paoli says.

Injuries might also play a role, and Paoli advises against trying an OCR if you have any conditions or nagging pains that actually make running a non-starter. Still, there are plenty of low-impact options to help increase your aerobic fitness to meet the cardio demands of running an OCR. Specifically, VO2 max, resting heart rate, cardiorespiratory performance and other performance metrics can be improved by bodyweight HIIT, low intensity steady state cycling or swimming, and cross training (combining any of these modes), according to Paoli.

<h1> The No-Run Obstacle Course Race Workouts </h1>

Try these three run-less OCR workouts designed by Paoli to get ready to conquer any obstacle race on your own terms.

Complete 4 rounds of the following circuit without any rest between exercises or sets. Pace yourself and take breaks within the set as needed.

Duration: 2 minutes

This is a dumbbell-only workout where the top priority is never letting the weights hit the floor. If you break this rule, do 30 burpees. Use 25-pound dumbbells if you're more of a beginner; if you're advanced opt for 35-pound dumbbells. Complete 4 rounds of the following circuit.

<ul><li> Dumbbell Farmers Carry </li></ul>

Distance: 100 meters

This workout is designed in the AMRAP (as many rounds as possible) format. Repeat the circuit of exercises in order as many times as possible in 16 minutes. Use a 35-pound kettlebell to start, then move up to a 53-pound kettlebell if you're advanced.

<ul><li> Russian Kettlebell Swing </li></ul>

<ul><li> Kettlebell Goblet Squat </li></ul>

Note: You may substitute this with stepups onto a box.

Note: You may substitute this with 3 pullups or 5 inverted TRX Rows.

Train for an Obstacle Course Race Without Running

Obstacle course racing (OCR) is becoming increasingly accessible to the everyday fitness enthusiasts-and more visible.

How to Train for an Obstacle Course Race Without Running

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Mark Barroso CSCS

Articles written by the author

This 30-Minute Dumbbell Workout Will Get You Shredded for Beach Season

How to Train for an Obstacle Course Race Without Running