Simon Waterson's Holy Grail workout

Simon Waterson's "Holy Grail" workout is 5 exercises with 2 minutes of cardio in between each exercise, [ID: workout44]

Quote of the Day (QOTD)

I like to think of this as the Holy Grail of fitness programming. The 5-2 is my go-to method that I use with the majority of the actors I work with... it's given me the best results in the shortest space of time and it's adaptable.
You might be wondering why it is called the 5-2 method — very simply, it's because it involves five different exercises and two-minute burst of cardio in between.

— Simon Waterson, "Intelligent Fitness"

Exercises

First time: Try 5 resistance exercises that you like, with 2 minutes of intense cardio in between

Here are five exercises I did yesterday, 3 sets each, 12 reps:

Leg extension machine, leg_ext_mach.htm
DB curl + press, db_curl_and_press.htm
Back extension machine, back_ext_mach.htm
Seated row (cable) machine - in the 30 minute workout area
Leg press machine, leg_press_mach.htm

My favorite 2 minute cardio is running a quarter mile on the treadmill. What's yours?

Details

This is my favorite workout. It feels great to combine intense cardio with a hard weight-training session. (smile)

Some variations:

You can do extra cardio. Add 2 minutes of cardio at the start and end of your workout.
Mix and match your cardio: treadmill, rowing, elliptical, stairs, etc
Lightning round variation: For each of the five exercises, do 3 sets with max reps (15, 20). Leave yourself only 15 seconds between sets. Lower your weight as needed to get through this fast pace and large number of reps. Run your best quarter mile in between each exercise. Fast as lightning!

Little help

Video: Here's an interview with Simon Waterson (45 secs) where he talks about his 5-2 method, www.youtube.com/watch?v=OOyVJoIBQ0Y

Book: I really enjoyed Simon Waterson's fitness books, books.htm#intelligent_fitness

Bonus video: Simon Waterson's "Daniel Craig's Mountain Climber Push-up", www.youtube.com/watch?v=4BjYcGJcNqI

Source: Intelligent Fitness, books.htm#intelligent_fitness