• Renegade Workouts incorporate both non-traditional weights and exercises to stimulate the muscles of the body and make improvements faster. One constant with all Renegade Workouts is that they stress training both muscular strength and endurance at the same time. These workouts offer a break from traditional exercise programs and can be suited to the person performing them.
  
  

Jersey Renegade Workout

• From Turbulence Training and trainer Jason Ferruggia, located in New Jersey, their renegade training program has gained popularity over the web by incorporating ropes and chains into the workout programs. The advantage of these is twofold. First, they force the entire body to work together and stabilize itself. Second, as ropes and chains are picked up, their weight increases, a unique factor that traditional weights can not provide.
  
  

Crossfit Training

• A gym that is beginning to branch out, Crossfit Training centers take a different approach to fitness by combining kettlebells, sandbags and other non-traditional weights with more traditional, Olympic style lifts. Cross Fit exercises typically target the core of the body and then alternate to the other muscle groups. An example is the ring pull up. A traditional pull up on a bar is a great exercise for the upper body but by performing it with rings, the core muscles are activated to keep the body from swaying excessively. With this branch expanding, many major cities now feature a Crossfit gym.
  
  

300 Workouts

• A growing trend for individuals is the 300 workout. The concept is fairly simple in nature, 300 repetitions total. The exercises are usually light weight or body weights and repetition range will typically be anywhere from 25 to 100. As part of an individuals workout, they are a great way to build both strength and endurance at the same time. They are also a less tedious form of cardiovascular exercise, as opposed to long durations on a treadmill or exercise bike. They also satisfy the H.I.I.T. principle, or High Intensity Interval Training. This principle is about short explosive periods of exertion (20-30 seconds), followed by lightly longer periods (45 seconds to 1 minute) of moderate work. An example would be performing squat jumps for 20 seconds, then jumping jacks for a minute. 300 sets can be used with traditional gym exercise with weights that are scaled down. A good system to use is performing repetitions with your warm up weight or 10 to 30 percent of your one repetition maximum.