What's Best Indoor Cardio Workout??

It's cold in vegas, yah right! 

Definitely looks like a pretty rigorous conditioning routine. I did a lot of those drills when I was training in MMA and BJJ. Have you heard of Ross Enamait over at rosstraining? His conditioning workouts are freaking fantastic. 

Anyways, I'll mention that it is my belief that conditioning work is for the most part, unnecessary. What do you need conditioning for? If you're training at the professional level then it's definitely super important. But most people want to look fucking incredible and be strong and powerful. Therefore the emphasis in my books should be on strength training, nutrition (counting dum macros) and you should get your conditioning work from skill alone. 

You don't need conditioning workotus to get lean as shit. Conditioning work can actually backfire as it tend's to ramp up appetite and cut into recovery for strength sessions. 

So these are my thoughts. If you're into MMA then get your conditioning work purely from sport and get strong as fuck from strength training and let nutrition keep you lean and sexy as fuck. This is really the best approach. 

PS.

Manwhore, I've been slaying it hard recently! You'd be prouddd..... Fuck, you've changed my life. I'd give you a big homo hug if I could right now. 

Swimming 

dude...why are you doing cardio?

I am looking for an intense cardio workout I can do in my house. Thank you 

Training has been spotty for various reasons, travel included. I am looking for a fucking intense indoor cardio workout don't make me get out my baseball bat. Thank you 

I'd personally do a home routine of:

One Arm push ups, pistol squats, handstand push ups, back bridges and L sits. Potentially some chin ups if you have access to a bar. 

You'll look 10x better with an emphasis on strength based work. If you want to get a little conditioning, perhaps finish off with 5 minutes of burpees and shadow boxing. Alternate 30 seconds burpees, 30 seconds shadown boxing for 5 minutes straight. 

Also I'll say right now that Mike Chang is a marketer first and foremost. He spurs nothing but drivel, he is scamy as fuck. 

How is a back bridge supposed to be cardio? 

Burpees are the shit. Good call Bateman. 

So let's say 15 pullups/chinups (switching off), 5 pistol squats, 10 1-arm pushups, 10 handstand pushups, 100's.

That's one set? 

It's not..... Those exercises were meant to be performed in a strength based fashion with plenty of rest between sets. 

The back bridge is incredible at stretching out the muscles that run along the front of your body (anterior chain) and it serves to strengthen the muscle along your spine and back. If you ever get back pain, this movement cures it. Keeps you super mobile and and healthy. Also helps elongate the spine and improve posture and can increase height by half an inch, if performed daily. 

The L sit is also one of the best moves for the abs and stretches out the muscle along the backside of the body, posterior chain.

Great movement! 

My expertise is more in physqiue training and building strength and power. I give little thought to conditioning, although in the past it used to be my main priority until I realized conditiong sucks shit unless you actually play professional sports that require it. 

My newest fttness video, fuck it, I'll share it. 

Bateman, can you post the youtube link to your video? 

And also, I'm gonna start bulking in January. What's the best routine for size/strength. I was gonna do PHAT but if you have any suggestions that would be cool. 

So the L Sit's need those bar things, huh. I'm going to try do do them on some folding chairs. Yes Patrick I basically am looking for a good "combat conditioning" type regime I can do here at my place. I do have access to pullups..

Nice vid Patrick. 

You can just click the youtube button at the bottom right corner of the screen, that will take you to the yt link..

I think PHAT is pretty overdone. It's a seriously intensive routine that will work, but I feel you'll make better results with a simpler set up. The routine that people have been doing of mine and getting sick results is here  http://www.kinobody.com/workouts-and-exercises/dual-pyramid-training/

Yah exactly. You can also do it on the ground on your knucles or even your hands but that I find makes it harder to keep your ass and feet off the ground. 

Okay, I see! You could always do circuits mixing in pull ups, burpees, push ups, squat jumps and shadow boxing in together. 

I'd also work on the bridging, L sits and some form of twist stretch. These movements injury proof your body and develop supple strength, a form of functional flexibility. I've written an aricle on it... Quite a few people have emailed me about how it has completely fixed their back/shoulder pain and improved posture and everything. I'll share the link if you want to have a look - http://www.kinobody.com/workouts-and-exercises/flexibility-training/

Ok just so you realize if I coached like this I would be out of business. Could you add some details for this little cardio combat thing you're suggesting. Also, how exactly do you do the backbridge, for how long, etc. 

I'd do about 10 pull ups, 10 burpees, 10 clap push ups, 10 squat jumps and 1 minute of shadow boxing. Rest 1 minute and repeat for 4-5 rounds. 

For the back bridge just do two sets of a 20 second hold. 

Yo bateman, what do think about Athleanx?

http://athleanx.com/

From my understanding, Athleanx is quite similar to P90x in a lot of ways. You're doing circuit based workouts and training with submaximal weights. You're simutanously taxing your cardiovascualr system and fatiguing your muscles. 

This, to me, is very much an inferiour way to train as far as strength, power and aesthetics are concerned. If you're content building a bit of muscle and improving your stamina while burning some calories then it's fine, it will work.

But the fastest route to getting strong, muscular and chisled to shreds is to use the gym to build strength and muscle by lifting heavy and taking long rest periods to support total nerual and muscular recovery. While also tracking your macros (proteins, fats and carbs) to ensure you are either in the opitmal fat loss zone or muscle building zone. 

This is really what gets very solid and predictable results. 

You motivated me to write a new email to my list.... Won't be sending it out for a week or so but here it is

Look holmes, this is where you got to start to understand the people you're working with, and give them multiple avenues. I have girls that come over and cook. They make food.

I eat. 

This is something that everyone understands, but you guys choose to ignore, OR, give really stupid and asinine or incomplete ways of handling. I eat food nigga. Are you going to help me or not? 

hahahaha....... I'm sorry John, that your life is so tough having girls coming over to cook for you.

This is why I'm so fond of intermittent fasting. 

Skip fucking breakfast, and you can eat a very large lunch and dinner, without having to skimp on the fat or carbs. You can also throw in another meal, albeit smaller, of some protein mostly. Ex: cottage cheese before bed. 

You could easily consume an 800 calorie lunch and dinner and a 300 calorie meal of cottage cheese or a protein shake, and drop about a pound of fat each week, without fail. 

FUck! Go to chipotle - get double steak or chiken with rice, beans, fajita veggies and cheese. That would make the perfect lunch or dinner. 

But dude, it's going to take some dedication and some sacrifice. Surely you must know that. You can't accomdate mindless eating and shit.

You'll need to maintain a certain level of consious eating and be able to learn to go longer periods without food (skip breakfast and fast to lunch and eliminate snacking).

What kind of drinking could we get done within this regimen. 

4 nights per week you could have 3-4 drinks of liquor/club soda or 2 beers or 2-3 glasses of wine. 

Ok so I did intermittent fasting for awhile. You might know because I was quite possibly irrated as fuck during our call because I hadn't eaten yet. The issue was my sleeping schedule. The 4pm-12 midnight doesn't match. How do I calculate this for an "alternative" type sleeping schedule ;) 

Okay, well let's say you wake up at 12pm

You could have your first meal around 5pm another meal at about 10pm and a final ligh meal of cottage cheese around 1 or 2am or later. Don't worry too much about the fast window. Just focus on pushing your first meal about 4-6 hours after rising.