Max Workouts Exercises

Click here for the full review: Shin Ohtake’s Max Workouts Review (Updated for 2012)

[Note that I'm trying not to rip-off the Max Workouts author by plagiarizing his stuff. What I've written will give you a feel for what some of the workouts are like. The real program is more sophisticated. It uses a very intentional progression of exercises over many weeks, with photographs and videos to show you exactly what to do, and a number of alternatives for each exercise so you can pick what's appropriate for your ability and equipment.]

You may also want to look at the free 5-day kick-start program. It’s a good way to get some more examples.

Want some Max Workouts exercises?

Cool. I’ll give you some examples of the sorts of workouts you’ll find in Max Workouts. Get ready to sweat!

To come up with an example, pick any three of the following exercises.

[The real program actually has around 65 different exercises, carefully arranged in a sequence that spans 12 weeks (or more, with more exercises, depending on what package you buy). I'm using dumbbells in these examples because they're easy to get hold of. The real program has other options if you prefer.]

Example exercise #1:

1. Stand with feet shoulder-width apart, holding a dumbbell in each hand, just in front of your shoulders.
2. Keep the dumbbells in front of your shoulders and do 10 squats. Your squats should be low enough that your thighs are parallel to the floor.

[The program provides alternatives to this exercise that are both more and less challenging, and provides more guidance on posture and safety.]

Example exercise #2:

1. Stand with a dumbbell in each hand, resting near or on the front of your shoulders.
2. Dip your body slightly at the knees and hips, keeping your upper-body vertical.
3. In a quick, fluid motion, push up with your legs and hips to propel the dumbbells overhead, and finish with your arms extended, supporting the weights.
4. Do it 10 times with a challenging weight. It’s not as easy as it sounds.

[The real program provides photographs and detailed guidance to help you do this properly].

Example exercise #3:

1. Lie below a waist-high bar (or sturdy table), and grasp it with your hands.
2. Keep your body straight as you pull yourself up to the bar and back down again, using your arm and back muscles.
3. Do this 10 times.

[The real program would just as likely have you do one of many alternatives such as regular pull-ups (which are hard for beginners), or lots of jumping pull-ups (but these are hard to explain without photos or videos).]

Example exercise #4:

1. From a standing position, jump in the air
2. Drop down into a crouch as you land, put your hands on the floor, and spring your feet back so that you’re in a plank position
3. Then do a push-up
4. Spring your feet forwards so you’re in the crouch again
5. Jump in the air to begin all over again.
6. Do this 12 times in a fluid motion. It’s a killer to sustain the tempo, but an awesome exercise.

[This is the classic "burpee". The Max Workouts program uses a few variants on this.]

Pick any 3 of the above exercises:

1. Do them one after the other, with no rest in between, other than to move from one exercise to the next.
2. Once you’ve done all 3 exercises, you’ve completed 1 round.
3. Now rest for 30-60 seconds, and start over again.
4. Repeat for a total of 6 rounds.

Choose weights that are challenging, and DO NOT slacken the pace. This workout is all about intensity. You should leave no rest-time between exercises, and you should rest for a MAXIMUM of 60 seconds between rounds. Make sure you complete at least 5 rounds, preferably 6.

[Remember that this is just an example. I'm really not doing it justice. The real program has a lot more variety, and is arranged in a deliberate sequence. It certainly doesn't involve picking exercises at random - I just wrote it that way so you could come up with some examples.]

Now for the cardio

In Max Workouts, you’ll usually do a weight-oriented circuit workout like the above example 3 times a week (4 times a week if you continue beyond the 12-week program). On the days in between, a couple of times per week, you’ll do interval cardio work. Here’s the simplest example:

1. Pick any form of cardio exercise you like, such as a stationary exercise bike, treadmill, running outdoors, elliptical machine, rowing machine, etc.
2. Run/ride/work hard for 30 seconds at around 80% of your maximum speed, then go slowly for another 30 seconds to recover (at around 30% of your top speed).
3. Repeat this fast/slow cycle 20 times.

[This is a really simple exercise to describe, although not easy to complete. These 20 minutes of cardio are intense, and will result in a lot more fitness and fat burning than "traditional" cardio. The Max Workouts book explains how this works, and has 8 variants throughout the initial 12-week program. It's basically high intensity interval training (HIIT), which is great for creating an after-burn effect that lasts up to 48 hours.]

Another Example

Here’s an example where Shin Ohtake uses the “squat press-up” to explain his approach to working out and why it works. Also notice how slim and toned Susan is. She’s a great example of how women can incorporate weight training to get into fantastic shape without having to worry about getting big.

More Info

For more information on Max Workouts, try the following links. (Alternatively, you could just dive in and get the real program – it’s relatively cheap, and there’s a no-questions-asked refund if you don’t like it).

• Lean Body Kick Start - a free 5-day introduction to Max Workouts
• Free e-Book - outlining the key principles of Max Workouts
• Success Stories/Testimonials -  Usually I’m turned off by testimonial pages, but these are actually interesting, and as somebody who uses this workout program, I find them very believable

• Shin Ohtake’s Max Workouts Program - official home page
• Benefits for Men and Benefits for Women - The program’s the same for men and women, but biology and cultural expectations are different, hence the two pages.
• Max Workouts Blog - always an interesting read
• Package contents and prices - the easiest way to see what’s included.

Have a question about Max Workouts exercises that you don’t see answered here? You can ask it in the comment section below, or send me a message directly.