12-Minute Shred Circuit

This Will Be a Big HIIT For You

By NPC MPD Competitor Art Ortiz

SHREDDED! RIPPED! POLISHED! These are the types of words you want to hear people using when they describe your physique. Killing myself in the gym five, six, maybe seven days a week to be merely labeled as being in “good shape” does not suffice. To be referred to in such a manner is, quite frankly, insulting. It would be like losing the Super Bowl by a field goal or the World Series by a home run. Second best just won’t cut it. I strive for perfection in my body and crave that WOW factor that only an extremely well-defined mid-section can produce. You know that certain “je ne sais quoi” that stops women in their tracks and makes men admire me from a far.

Anyone can get bigger “guns.” And nice pecs come a dime a dozen. People can even develop huge delts and monster quads. But attaining the elusive 8-pack, well that is what separates the men from the boys. I remember, when I was on set for the movie Moneyball, I received one of the best compliments of my life. The director asked me to put my shirt back on because I was “too ripped.” This flattering remark was in reference to my deeply chiseled and rock hard abs. Impressive abs are the result of tremendous dedication, focus and hard work. You must train with purpose to conquer that feat and achieve that object of desire.

Contrary to popular belief, I was not born with a 6-pack. Nor do I have “good genetics,” either. I’m what you call an endomorph, someone who gains weight easily. Unfortunately, a large portion of this weight is fat, not muscle. To keep fat gain to a minimum, endomorphs must always do cardio, as well as weights. Due to this fact, I am forced to train like a beast. If it came easy to me, I would have a cavalier attitude towards fitness. However, I actually enjoy and love the hard work it takes to develop a sculpted physique. It makes me cherish the results that much more because you can see that the dividends have paid off. The reason behind all of those heart pounding, sweat dripping and grueling workouts becomes apparent when I look in that mirror and see those abs of steel.

I am a true believer in High Intensity Interval Training (HIIT); an enhanced form of cardiovascular interval training which alternates periods of short intense anaerobic exercise with less-intense recovery periods. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning. HIIT plays a big part in my preparation for a photo shoot, competition, a new role or a promotional event. This powerful training method quickly takes me from lean to shredded, causing that WOW effect. Here is one of my custom HIIT AB routines… Let’s see if you can keep up and beat my time of 12 minutes.

You will need the following equipment:
Jump rope
Pull up bar
Olympic bar/barbell
Kettle bell

Exercise 1: Double Unders (50 reps)
Method: Get the rope. Start jumping normally. Once you are in a rhythm and have found your stride, start to speed up your hands to whip the rope under your feet two times before your feet hit the ground. This counts as one double under. You will do this 50 times before moving onto the next exercise.

Exercise 2: Sit-ups (50 reps)
Method: Lay on the floor. DO NOT hook your feet underneath anything. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. This is the starting position. Engage your core by tightening your abs and pull your torso all the way up until your elbows touch your knees. You will complete one repetition once your shoulders hit the ground.

Exercise 3: Burpees (40 reps)
Method: Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position. Immediately return your feet to the squat position and leap up as high as possible from the squat position. Repeat, moving as quickly as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump.

Exercise 4: Hanging Leg Raise (40 reps)
Method: Find a pull-up bar. Grab a bar and just hang. Once your body is still, slowly raise your legs straight in front of you until your toes are at eye level. Then lower them to starting position and repeat. Throughout this exercise, keep your core tight and engaged. The motion should be controlled so as to isolate the abs.

Exercise 5: Double Unders (30 reps)
Method: See exercise #1

Exercise 6: Floor Sweepers (30 reps)
Select a weight that is challenging. Recommend weight for Men: 135lbs, Women: 95lbs

Method: Lay flat on the ground while holding a barbell up over your chest with your arms fully extended. Your hands should be spaced shoulder-width apart. Engage your core by squeezing or tightening your abdominals. Raise both legs off the ground and move from side-to-side ensuring your feet touch the plate on each side of the barbell. This is one repetition. Be sure to perform this exercise with a spotter or use a squat rack with safety bars. DO NOT arch your back as this could lead to injury. You want slow and controlled movements.

Exercise 7: Burpees (20 reps)
Method: See exercise #3

Exercise 8: V-ups (20 reps)
Method: Lay flat on the ground, arms extended over the top of your head. Contract your midsection and in one movement, simultaneously lift your torso and legs as if you’re trying to touch your toes. Lower your body back to the starting position. Be sure to squeeze at the top and feel the stretch and you come back down.

Exercise 9: Turkish Get-ups (10 reps on each side)
Grab a kettle bell. Select an appropriate weight that will be difficult but keep in mind, this routine is about intensity and form. Be smart about your weight choice.

Method: Lay in a sit-up position with your feet firmly planted on the ground. Your arm should be extended and locked in front of you with the kettle bell up high and extended over the top of your head. Safely move the kettle bell into a locked out position straight up with your right hand. Pushing off your right foot, roll onto your left hip and up onto your left elbow. Push up onto your left hand. Holding yourself up on your left hand and right foot, bring yourself up off the ground into full standing position. In a slow and controlled manner, rewind that process to return to starting position on the floor. Reverse the process to come back down to the floor.

Once you have completed 10 repetitions on the right side, do another 10 using your left side.

Push yourself to the limits! Go beyond your threshold! Channel your inner athlete! Leave everything on that gym floor!

Now you have completed Art’s 12 minute shred circuit! Nice work…. What was your time?

More Art

Art Ortiz, a 29-year-old model, actor, sponsored athlete and family man, was born and raised in Los Angeles. He first discovered his love for fitness during his 17 years playing baseball. An unfortunate wrist and arm injury left his baseball career at a standstill and sparked his decision to pursue a career in fitness. He has been featured in Models Health fittest body winner in 2009, and Models Health featured model in 2010.

In 2011, he was titled NPC National Men’s Physique competitor 2x overall winner, as well as placing 2nd in the 2011 NPC Southern California Championships. He took home 1st and winning the Overall in the 2011 Los Angels Bodybuilding and Figure Championships, and also placed 1st and winning the Overall NPC Tournament of Champions in 2011. In 2012, Art placed 4th at the NPC USA’s and fell short of his pro card. Art will be hitting the stage once again this year in hopes to obtain that Pro Card that all NPC athletes are chasing. He is also a Sponsored Pro Supps Athlete.

While competing in fitness championships both state and nationwide, he found his love for the camera and acting. Art has three years of acting and modeling experience and has worked on several hit T.V. shows such as Cold Case Files, The Mentalist, The Forgotten, Bones, and House. He also modeled for a Dr. Pepper ad that was featured in several magazines. His latest acting/modeling achievement is playing 3rd baseman Eric Chavez in Brad Pitt’s new movie MoneyBall.

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