Cardio Weight Training Complex - Barbells

As noted previously, I developed my own complexes for this next set of workouts.  The barbell complex consists of the following:

• Bent Row
• Romanian Dead Lift
• Snatch
• Push Press
• Forward Lunge
• Good Morning
• Squat

I can lift more weight with the barbells, so once I get to the 12 rep complex I will flip the barbell and dumbbell exercises.  The Tabata warm-up was:

• Hop (forward and back)
• Single Leg Dead Lift (L/R)
• Mt. Climber
• Static Squat (in/out)
• Bulgarian Split Squat (L/R)
• Lateral Ski Jump

Some of my moves have been taken from Rachel Cosgrove's book The Female Body Breakthrough.  I just purchased Todd Durkin's book as well as another of Coach Dos's books to see if I can bring other items to my workout.  I looked at other books at Borders but didn't find anything else of interest (ordered them on Amazon).

Hybrid Workout for the Next Few Weeks

As mentioned in my podcast, the amount of information about fitness and workouts specifically is enormous so I try to stay with just a couple of sources.  Even then, it is overwhelming.  So, to keep from getting behind the the collection of information, I will start doing "hybrid" workouts--a combination of 2 or more structured workouts--to maintain my interest.  With that in mind, the following workout is a combination of 1) Lose the Last 10 pounds (Men's Health) workout, 2) Spartacus Workout (again, Men's Health), 3) Finishers/Tabata (Dos Remedios, Ballantyne, Cosgrove), and HIIT (High Intensity Interval Training). 

Workout A (was done on Monday)
Standard 3 sets, repetitions decreasing 10-8-6 with increasing weight.  Finish each superset before going to the next one:

• Dumbbell Split Squat/Forward Lunge
• Barbell Romanian Dead Lift/Dumbbell Push Press
• Push Up-Plank Walk Up/Chin Up (assisted)
• Finisher - Step Up Tabata Style (20 seconds of work/10 seconds of rest for 8 rounds)
• Cardio-Stair climber, Level 12 60 seconds rest/60 seconds work for 9 rounds

I worked on pushing heavier weight and it makes a big difference on the workout.  I have become a little complacent with pushing myself on the weights.  The Tabata routines or timed sets are helpful in doing this but if I don't make the right weight choice, it can be a wasted workout for muscle growth. 

By the way, if anyone is checking out my blog, you don't have to have the same kind of workout I do to get results.  It depends on your fitness level.  I have be working out my whole life so it would make sense that I would be doing more advanced routines.  If you have just started, doing any physical activity at least 30 minutes a day is great!  Walking is the easiest and most convenient activity--don't worry about the weights or anything else, just get more active.  You will advance quickly and be able to do other things that may be of interest to you later.

Back Into the Routine Again

Well, my temporary assignment is over but I learned some valuable lessons.  1)  I can get a good workout in under 40 minutes without much equipment and 2) with some creativity you can do cardio without a machine and in a very small space.  I had to rethink my Tabata routine because of the gym (no valslides, no cardio machine I liked, etc.)  and I decided I needed to come up with exercises that could be do on their own and a few dumbbells.  I came up with the following 3 rounds of Tabata, totaling 48 minutes.

Round 1: Push/Press-Reverse Lunge/Knee High-Plank Split-Lateral Crossover
Round 2: Squat/Curl-Plie Jack-Burpees-Front Step Up
Round 3: Front Squat-Reverse Lunge to Forward Lunge-Mt. Climber-Jump Squat

Now that I am back at my own gym, I will rework my routine and start over!

Density Training

I am starting 2011 off with a combination of training methods; Density Training and Kettlebell Training.

Density Training:  According to Robert Dos Remedios, CSCS, density trainig is a complete hybrid of both metabolic training and strength training.  The loads are in the strength training ranges bu the pace of the training builds work capacity and fitness.

Circuit Set-Up:  Based on Charles Staley's work, the following rules set up your density sessions.

1. Choose five exercises from the following exercise groups-explosive, knee dominant alternating with hip dominant, upper body push, upper body pull, and core.
2. Pick a weight you can do 10-12 repetition maximum.
3. Move from exercise to exercise in a circuit format
4. Move as fast as you can taking rest as you need to; your goal is to get as close to averaging a set per minute as you can.

Exercise Menu:  You choose an exercise from each of the menu categories and then decide on the amount of weight you want to use.  Start with 10-, 15-, or 20-minute sessions to see how many sets you can complete in this time period--the goal is to complete a set per minute on average.  Keep track of your sets and alter your loads based on how many sets you are able to complete on subsequent density workouts. 

Although Coach Dos had four favorite combinations, I choose my own combination and will share this with you in my next post.  I will start with 10-minute sessions followed by my current Super Basic Kettlebell Workout.  I have progressed in both weight and time (45 sec work/15 sec rest) on that particular circuit.  I am keeping my density workouts short while doing dual workouts and will lengthen them to 20-minutes when they become my solo workout.

Final Cardio Strength Complex; New Timed Kettlebell Routine

I have concluded my cardio strength complexes for this week and will move on to some timed sets in the future.  I added a new kettlebell workout for beginners (see this week's video) which will progress from 30 seconds (time sets) to 60 seconds over three weeks (30/45/60).  I am not sure how I will proceed with the cardio strength training, as it now goes to timed sets as well.  I will integrate both of them somehow and keep you posted.  Here is the beginner program:

• Alternate Lunges
• Squat to Curl
• Push Up
• Halo
• Deadlift

I am still using the free Yoga Journal podcasts (20 minutes) a few times per week as well as the rehab exercises for the knees.  Cardio has been varied between walk/run, tabata, and intervals on the stair master.  Nutrition has been a challenge over the holidays and while working but I find it easier to do portion control with specific bowls or containers; that way I don't really have to think about it.  Although there are plenty of goodies around, I work on limiting myself but not too restrictive or I will feel deprived.  Consistency, consistency, consistency.

New Kettlebell Complex

I have moved on to a new kettlebell complex:

• High Pull
• Clean & Press
• Snatch
• Front Squat

This is pretty difficult even with a weight as small as 12 lbs.  Additionally, I do a circuity after the complex (3x):

• Inverted row
• Mt climber
• Barbell split squat to press
• Dumbbell Woodchop
• Burpee
• Chin up
• Push up
• Dumbbell forward lunge

I may end up using parts of the above circuit for a Tabata workout in the future.

New Warm-Up

Since I am starting a new kettlebell complex this week, I will be changing my warm-up:

• Alternate Lunges
• Squat Jumps
• Burpees
• Push Ups
• Mt. Climber
• Side Squat

I do 5 repetitions of each exercise using my own body weight and then move on to the kettlebell complex.

New Tabata

I went again to the Tabata class and here are the exercises (I will collect this information for as long as I can attend the class for free and then use them to develop my own routines):

• Forward lunge/reach/overhead lift (on step)
• Side squat explosion
• Bicep curls (with tube)
• Lateral squats with swings
• Lateral sprints with pickup (dumbbells)
• Overhead triceps on one foot (on step)
• Leap frog (two forward/two back)
• Chest fly (with tube) and core (v-sit and/or touch on step)
• Runs to box jump

For whatever reason, this particular routine wasn't as demanding or I found ways to decrease the intensity more easily.  I wasn't able to attend the yoga sessions--I didn't get a reply back regarding attendance but will try again next week.  I am continuing with the complex mentioned in the previous post.  I purchased some DVD R to record some of the free downloads from yoga journal so I can watch them on my TV versus the computer (lack of space issue).  I don't know if this will work or not but I can only try!!

Starting Advanced Barbell Complex This Week

Today I started my advanced dumbbell complex--used the same dumbbell warm-up then follow with this complex (6 repetitions each):

• Dumbbell Snatch
• Dumbbell Squat and Press
• Dumbbell Push Up and Row
• Dumbbell Burpbees

I then followed that with my glute and hamstring exercises to address my forward tilt (3 sets of 8, progression on weight):

• Single leg hip raise
• Swiss Ball Reverse hip raise
• Dead Lift
• Romanian Deadlift
• Back Extension
• Step Ups

Ended with intervals (after 5 minute warm-up) 30/90 for 10 rounds using levels 6/12 on the stairmaster and then some static stretching.  I hope I can manage Tabata tomorrow!

Tabata Tomorrow at Equinox

I still haven't got my scheduling together yet but I can give you a synopsis of my workouts--I am keeping with barbell complexes over the next 2 weeks (these are from Craig Ballantyne):

• Squat
• Push Press
• Front Squat
• High Pull
• Romanian Dead Lift
• Bent Row
• Dead Lift 

I am also doing exercises specifically for hamnstrings and glutes--just one of two workouts I will be alternating:

• Romanian Dead Lift (lots more weight)
• DB Split Squats
• Single Leg Romanian Dead Lift with barbell
• Back Extensions
• Rollouts

I am doing 2 sets of 8 repetitions but using pretty heavy weight.  Ending each workout with intervals right now I am starting a new round--30/60 on the stair master at 12/6 levels (if that means anything to you!) and will start with 8 rounds and increase to 10 rounds before moving on to 30/30.  Will be attending a Tabata training tomorrow so that I can start to formulate my own exercises and routines to use at home.  I am doing 3 committed days a week at the gym with cardio weight training, glute/hamstring work, interval training and stretching.  The other days I am picking up classes prior to work and or walk/running.  I have a work project to feature something of interest and will be doing something on Tabata, interval, or incorporating yoga into running workouts.  See ya!

Life is Hectic - What To Do?

I have been remiss in my posting because of my new part-time job (which does have homework!) plus trying to schedule some of the classes offered through area sponsors.  Last week I continued to transition by doing the same body weight circuits I did the first week and adding the next cardio strength training complex.  This is the final barbell complex and it is difficult because of the overhead squat.  I will continue this week with the same complex that I do with my cardio intervals as my workout partner needs me at the gym on days when I don't work.  On the days I do work, I am doing a 10-exercise timed circuit developed by the Cosgroves (Alwyn and Rachel) plus some additional glute and hamstring exercises (I need to work on balance--I have a forward pelvic tilt) plus a round of tabata on the stationary bicycle.  Some days I will do a walk/run but that will probably be reduced to 2-3x per week.  The barbel complex I am doing is the following:

• High Pull
• Hang and Clean
• Push/Press
• Hang and Snatch
• Overhead Squat
• Romanian Dead Lift
• Barbell Rollout

I will give more information about the alternating workouts in my next post and hopefully a review of my kettlebell metabolic workout.

New Workout-Intermediate Kettlebell Workout (Cardio Strength)

As I have mentioned previously, I mix and match workout styles.  This is based on Cardio Strength Training advocated by Dos Remedios.  I do these complexes before my normal weight lifting program.  The next two weeks I will doing an intermediate kettlebell training complex, progressing from 3 sets of 6 repetitions to 3 sets of 10 repetitions by the end of the 2-week training period.  I tend to keep the weight the same but will make adjustments as necessary.  Before each complex, I do a corresponding warm-up.  For this particular workout I will do a body weight warm up of the following:

• Alternating Lunges
• Squat Jumps
• Burpees
• Push Ups
• Mountain Climbers
• Side Squats

I do 5 repetitions of each exercise once, then I start the kettle bell complex:

• Alternating Swing
• Clean and Press
• Windmill
• Overhead Squats

I am using the 12 lb kettle bell as that is the heaviest I can use on both the clean and press and windmill.  I have difficulty with the kettle bell movements that require the kettle bell to be placed on the forearm because my grip is weak but I have learned the technique to avoid that after a couple of sessions.  Although I have pooh-poohed kettle bells as just another "fad" I do find it lends itself to more movements than a dumbbell and the weight does change through the movement requiring your body to adjust more.  With that being said, I still believe most individuals can maintain adequate fitness levels without a kettle bell or for that matter a dumbbell--but becoming more aware of your options does make fitness more fun.

Body Weight Circuit for Third Workout

For the final workout in this series, I will do a body weight circuit (3x) after doing my warm-up, dumbbell warm-up and dumbbell complex (see previous posts).

• Jumping Jacks (50)
• Split Lunge Jumps (10)
• Close grip push ups (30)
• Squats (50)
• Push up to Plank (10 each side)
• Bulgarian Split Squat (15 each side)
• Side Planks (30 seconds each side)
• Running in Place (50)

This doesn't seem like a difficult workout but the transitions are tough.  I changed my intervals to 30 seconds/90 seconds and increased the level to 12 (on the stair master) for 6 rounds with warm-up and cool-down totaling 15 minutes.  I haven't done my walk/run today due to rain but hope to fit it in later today followed by some stretching or yoga.

Oops--Not Sure Which Workout I am Doing?

I thought I was following one of Craig Ballantyne's TT Workouts I don't know which one--regardless, Workout B is a circuit of body weight exercises.  I go through it 3 times after doing my dumbbell warm-ups and dumbbell complexes.  Hopefully, I will get on track for the next cycle. 

Circuit (3x)

• Tuck Jumps (6)
• One-Leg Squat (6)
• Pull Ups (3)
• Shoulder Press Push Ups (10)
• Single Leg Romanian Dead Lift (6)
• Inverted Rows (5)
• Squat Thrusts (10)
• Single Hop (6)

I did Tabata again today and accidentally increased my level and almost puke!  Can't wait to do it again.