My 3rd Workout is a Circuit

My third workout in this series is a circuit adapted from Men's Health that is 30 seconds of work/15 seconds of rest.  This is actually the hardest workout because I am doing similar moves as in the complexes and using the higher weights and each exercise will yield a different number of repetitions because of the timeframe:

• DB Straight Leg Dead Lift
• DB Plank Row
• DB Front Squat
• DB Push Press
• DB High Pull
• Cross Body Mountain Climber
• Split Squat (L/R)
• DB T-Pushup
• Reverse Lunge and Twist (L/R)
• DB Bent Row

I just wing the Tabata warm-up based on the exercises I will be doing in the circuit.  I will do this group of exercises for the next few weeks, ending on April 29th.  I will then take a week off for unloading as I am traveling to Ohio and won't have gym facilities and will be doing a bodyweight/tabata cardio strength training workout.  When I return from Ohio, I will start doing some of Robert Dos Remedios Power Training which includes some periodization.

Using Modified Tabata for Dynamic Warm-Up

I decided I needed to start working on being more creative with my workouts.  This week I am going to use some modified Tabata workouts (ones I developed for home use) as a dynamic warm-up sequence.  Each routine has 6 exercises that I go through 4 times = 12 minutes of a dynamic warm-up.  This way I get to warm-up quickly and try out routines that I will be using at home.  Additionally, I purchased some inexpensive travel speakers to I can hook up my MP3 player and listen to my MotionTraxx mixes in the basement and not blow my eardrums out with those tiny ear buds while I do these new home workouts.  Luckily, I can use the steps to the basement for lots of the moves; I don't have a step at home so any movements over a step I have had to replace with something similar.  I will introduce a modified Tabata each week over the next couple of weeks.  I have also developed a couple of new complexes on my own using both dumbbells and barbells and added a circuit to round out my 3 day a week schedule. 

Workout #3 Timed Sets

This is a 20 minute workout based on the Spartacus Workout at Men's Health.  There are 5 exercises and you go through this circuit 4 times.  Each exercise is done for 40 seconds followed by a 20 second rest.  The hardest part is estimating a load you can do for the 40 seconds that is not too easy.  The exercises are:

• High Pull
• Offset Dumbbell Reverse Lunge
• Single Arm Dumbbell Swing
• Thrusters
• Single-leg, single-arm underhand-grip dumbbell row

Since these were timed sets, I didn't do a Tabata at the end.  This was the last 60/60 interval at 9 rounds; I go up to 10 rounds next week (will top out at 12 rounds and then start all over again at the next level on the stair climber).  The weather is getting better so I hope to get back to a more consistent walk/run on off days and I am developing some of my own bodyweight Tabatas for home use.   I will also be working on perfecting both the Turkish Get-Up and the Pistol squat over the next few months.  A new video is in the side bar.

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.

Shoulder Problems Require Change in Workout

Although I liked the Beginner Kettlebell Workouts, they involved too much shoulder rotation (snatch, clean and press, military press) for me.  I decided to finish out this week with the more balanced Kettlebell Workout from Women's Health (Saved by the Bell).  The workout keeps the shoulder rotation down but provides a good variety of exercises.  I will be exploring other Kettlebell workouts for the following weeks.  As I increase my stairclimber intervals (the longest being 26 minutes), the less time I have for resistance workouts if I want to stay under my 60 minute time frame.  When I go back to shorter intervals at higher intensities, I may reintroduce some cardio strength training again (complexes, timed sets, and tabatas) to maintain cardio intensity--my thoughts about this will be on my podcast this weekend.  I am also trying to piece together some different yoga routines into my own DVD so I don't have to think about this as much and can just follow the DVD throughout the day (wake-up routine, flexibility routine, relaxing evening routine). 

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!

January 2011 Podcast

Come train with me throughout 2011 and start your fitness today!

January 2011.mp3

Returning To Gym with Men's Health Comeback Workout

Since I haven't really been working out consistently I decided to delay the continuation of my Density/Kettlebell Training and use the Comeback Workout to get back into the groove.  This is taken from Men's Health:

Warm Up Circuit
Forward & Back Jumps - 20
Walking Knee Hugs - 10 each leg
Lateral Jumps - 20
Forward Lunge with Overhead Reach - 20
Jumping Jacks - 20
Reverse Lunge with Twist - 10 each side

Prehab Exercises
YTLI Raises on the Swiss Ball - 10 each
SB Plank - 60 seconds
Single Leg Bridge - 15 each leg

Strength Exercises-superset each pair, only one round
1)  Prisoner Squat - 10/T Push Up 10
2)  DB Reverse Lunge - 20/Inverted Row - AMAP
3)  DB Single Leg Romanian Dead Lift -10/DB Push Press - 10
4)  DB Lateral Lunge - 10 each side/Chin Ups - AMAP

Energy Series - 30 seconds work/30 seconds rest for each exercise 3x
1)  DB Swing
2)  Burpee
3)  Squat Jump
4)  Lateral Step

This has a bit of everything I have been doing (dynamic stretching, preliminary conditioning, strength, and cardio) but at a much lower level.  I will do this over the next 3-4 workouts, while getting my intervals back up to 60/30 on the stair climber.  Within two week, I should be able to continue my Density/Kettlebell Hybrid work.

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 Tabata

Regular instructor back and I like his style more than the substitute--this particular Tabata had tons of cardio and I was feeling it by the end of the series.  I forgot one of the exercises (sorry!) but here is the series with really poor descriptions:

• Using a body bar, front squat to press
• Putting the body bar on the floor, straddle body bar while doing 2 leap frogs then back pedal and repeat
• I can't recall this exercise but it used a squat and lunge sequence
• Using the body bar, bent row (reverse grip) increase intensity by lifting leg 
• Putting the body bar on the floor, mogul jump criss-cross over the bar
• Putting two body bars (cross so they form a four square) -- it's hard to describe the movement but it simulates running tires
• Step touch or step hops
• Rainbow lunge--lunging to the left, use right hand to circle body bar in front of your body to the right into another lunge--repeat back and forth
• Using the four square again, hop 3 times and then straddle hop

This was a real difficult series for me--I felt winded pretty much the whole time.  I haven't felt this way since college when we did two a day workouts for pre-season volleyball.  I look forward to next week but will feel a pang of regret when I won't be able to go to the classes (my holiday job stint will be over).  Another challenge to face--not developing the Tabatas--but maintaining the same intensity on my own.  I have downloaded a ton of tunes from MotionTraxx and they should be helpful in getting the intensity up but I haven't fully figured out my MP3 player--a workout girl's best friend!

Different Tabata Instructor--Different Workout

The regular instructor was out of town so a replacement came and it makes a difference to the Tabata workout.  She had reasonable movements but was unsure some of the time and she fell back into the normal cadence of doing 8 repetitions versus going all out on each exercise.  That was ok with me as I was low energy but it wasn't the most energetic Tabata--here are the exercises:

• Squat Press
• Over the Top Bounce (Step)
• Rear Lunge (from Step)
• Mountain Climber
• Push Up Row
• Straddle Runs (on Step - out/out/up/up)
• Side Lunge and Bicep Curls
• Repeaters (step ups with toe touch and knee up)

I am going to try and modify some of my other workouts that were circuits and had at least 8 exercises and try to work a Tabata routine with those -- wish me luck!  If you want to try a similar idea like Tabata, check out the 30/30 workout on the sidebar video.

Interesting Tabata Workout

I was very impressed with the Tabata workout--8 exercises, one after another for 8 rounds.  I was expecting different exercises for the 8 rounds but this worked out very well.  10 minutes of dynamic warm-up, 35 minutes of Tabata and ending with some foam roller work.  We used a single step and up to 4 risers, body bars and a mat.  This is not the exact order but the pattern seemed to be one compound exercise followed by a cardio exercise:

• burpee/upright row
• split squat jump (or lunge) on step
• sumo clean and snatch
• plank
• row/lunge
• lateral box stepover
• sumo squat/bicep curls
• crescent lunge and press

For each of the exercises, the instructor gave three different levels to choice from which made it easier for me to tailor the movement for my knee and rotator cuff.  My assessment is that this is a great workout even if done on your own--there is a tendency to work harder in a group!  I may or may not try the boot camp next week but I will keep you posted.

Circuit Training for the Week

The following 10 exercises are done for 60 seconds with 15 seconds between each exercise.  Rest for 2 minutes after doing a circuit and do 2-3 circuits.  I picked a weight I could do 15-20 reps.

• Goblet Squat
• Mountain Climber
• Single-Arm Dumbbell Swing (switch at 30 seconds)
• T Push Up
• Split Jump
• Dumbbell Row 
• Dumbbell Side Lunge and Touch (switch at 30 seconds)
• Push Up Position Row
• Dumbbell Lunge and Rotation
• Dumbbell Push Press

The most difficult exercise was the split jump; I had to rest and/or modify in the 2nd and 3rd circuit because of my knee.  I also didn't progress much on the T push ups because of my rotator cuff issues.  I added some extra glutes/ham exercises--I will describe in my next post.