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15 Mar, 2011

The Georges St. Pierre Workout Routine

Posted by: BeeZee In: Exercise Tips|Weight Training

In the March 2011 issue of Men’s Health magazine, UFC Welterweight Champ Georges St. Pierre provides an exclusive “Kick Ass Workout” routine to help all of us develop our own set of “famous six-packs.”

Looking for another killer abs routine? Perhaps you could combine GSP’s workout with Manny Pacquiao’s ab training for a killer regimen.

According to the article, St. Pierre does weight training workouts only two times every seven days. And the guy who wrote the article that contains this exclusive workout – Erik Owings – should know how much St. Pierre works out. After all, Owings is St. Pierre’s personal trainer.

“I don’t train for a fight. I train for myself,” said St. Pierre. “I’m training all the time. My goal is perfection. But I will never reach perfection.” While he only does weight training twice a week, it’s not at all hard to believe the 5’11”, 190-pound UFC champ avoids exercise the rest of the week (find a breakdown of St. Pierre’s workout after the jump). 

This twice per week workout is broken down into three phases – power, strength, and fat loss. Combine the Georges St. Pierre workout routine with some cardio a couple times per week to increase endurance and further burn calories or add a high repetition, lower weight training circuit to increase stamina.

See below for details of the Georges St. Pierre workout routine, featured in the March issue of Men’s Health. To check out a visual diagram of St. Pierre’s workout, click here.

  • Power Phase: Do the exercises below in the order written, completing the prescribed number of sets of each exercise before moving on to the next. Rest 2 minutes between each set.
    • Dumbbell clean
    • Dumbbell push press
    • Dumbbell clean and press
  • Strength Phase: Perform the exercises in succession as a circuit, resting 30 to 60 seconds between each. Do 3 reps of every exercise, and complete a total of 3 circuits.
    • Getup
    • Pullup
    • Swiss-ball pushup with feet on bench
    • Dumbbell front squat
  • Fat-Loss Phase: Perform squat thrusts for 20 seconds, then rest 10 seconds. That’s 1 set. Complete a total of 8 sets.
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