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.

Developed My Own Dumbbell Complex

Based on what I know I developed my own dumbbell complex (see example of a complex below).  The push-press is a transition move I use in the the complex to bring the weight from front to back.  Here is my complex (I did 3 rounds @ 6 reps and increased from the bar only +2.5 lbs + 5.0 lbs):

• High Pull
• Split Squat (each leg)
• Front Squat
• Clean
• Reverse Lunge
• Push-Press
• Deadlift

I need to work on speeding up the complex; I am leaving the weight the same for the next barbell workout but will increase repetitions to 8 and decrease my rest time.  My dynamic warm-up is a Tabata series of 6 exercises for 4 rounds (20/10) for a good 12 minute warm-up:

• Jump Squat
• Hip Extension/Bridge (L/R)
• Plank Walk-Up
• Split Squat (L/R)
• Explosive Step-Up (only as high as my stairs at home)
• Overhead Squat 

All of these exercises can be done at home within a space of 10 x 10 so the basement is where I will be!

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. 

Final Workout #6 for this Series-Timed Sets

Again, 40/20 work/rest for the following exercises:

• Plank Splits
• Plank Walk Up to Push Up
• Rotational Dumbbell Straight Leg Dead Lift
• Burpee
• Jump Squat
• No Tabata
• Cardio-final interval at level 12 for 10 rounds (60/60)-will begin 11 rounds next week and probably decrease rest to 45 seconds (if I can make it through).

Workout #5 Supersets-Last Time!

Staying with the Superset theme for this workout, I used the following exercises:

• Forward Lunge/Lat Pull Downs
• Bulgarian Split Squats/Push Ups
• Dumbbell Push Press/Cable Rows
• Tabata-Mt. Climbers
• Cardio-Level 12, 60/60 on stairclimber

I am doing morning and evening yoga - and some walking on the off-days.  I haven't developed my spring training for off-days yet so they are not officially structured.

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 #2

Since I don't have a complete video for my workout, I will feature exercises on my sidebar throughout the week.  Workout #2 follows:

Dynamic Warm-Up
Supersets in the same manner as my previous workout:

• Front Squat/Chin Up (assisted)
• Step-Up/Push-Up
• Barbell Push-Pull/Face Pull

Tabata Side Lateral Step
Same cardio but progressively doing shorter rest intervals
Static Stretching

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!

Mid Week Change Due to Work Assignment

I picked up a work assignment over Valentine's Day and need to rework my workout to accommodate the gym location and time.  I switched back to a timed-set based on Tabata and did my own 8 exercises.  I did the following (started with an Energy Yoga Routine-Tara Stiles) -

• Kettlebell Swings
• Plank Splits
• Reverse Lunge (valslides)
• Kettlebell Squat to Curl
• Side Lunge (valslides)
• Mountain Climber (valslides)
• Step Ups
• Lateral Step Overs

I had to use a towel instead of valslides because this gym didn't have valslides.  I did the best I could do under the time constraints and location.  Just make do!

January 2011 Podcast

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

January 2011.mp3

This Week's Tabata Workout

The week between Xmas and NY is really difficult.  I don't know if it has to do with different schedules, poor eating, not enough sleep but this workout was pretty difficult.  I didn't push full hog at all but it was hard nonetheless.  Here we go:

• Squat Swings (step)
• Triceps/Lunge (step)
• Leap Frog Run
• Burpee/Upright Row
• Rear Lunge/Shoulder Press (Valslides)
• Step Touch
• Lunges/Biceps (Valslides)
• Lateral Lunges/Lateral Raises (Valslides)
• Roadrunner/Spiderman (Valslides and step)

Tomorrow I start a digression circuit and alternate that with my new super basic kettlebell workout.

Tabata Workout for this Week

The Tabata workout this week was pretty good--a nice combination of compound moves and cardio:

• Squat Swings
• Tricep Overhead with Lunge
• Hop from side to side
• Burpee with upright row
• Rainbow lifts
• Step touch and hop
• Lunges with biceps
• Lateral lunge with lat raise (valslides)
• Roadrunner or Spiderman 

When I no longer can attend the class I will develop my own routines and use my Gymboss.  This means I have to work harder to maintain the "competitive" feel of a class--wish me luck!

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.

Build Your Own Tabata

I decided to develop my own Tabata routine based on the exercises I have done or have seen suggested.  Using my Gymboss, I set my intervals for 20/10 for eight rounds for each exercise.  Here is what I did:

• Speed Squat
• Plank Split (using step, plank formation then step out to each side)
• Split Jump (using small step)
• Jacknife/Roll Out (had to use Valslides)
• Bulgarian Split Squat - Dead Lift Variation using step
• Plank Walk Up
• Lateral Step (using step)
• Pilates Series (I do 4 different Pilate core exercises 2x each)
• Burpee

I tried to put in a big muscle exercise for cardio followed by a core exercise to allow for some rest.  It was a good workout but as I have mentioned before, it is easier to stay motivated with a class and instructor.  Additionally, I didn't have music which can be helpful as long as the beat is high.  If the beat is moderate it is too easy to match movement to the beat and lower the intensity of the routine.  I think I can tailor this to complement my normal routines and modify as I see fit.

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!!

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.

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!

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.