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.

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).

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. 

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

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!

Men's Health "Pack On Muscle Like a Pro" Workout Starts Today!

After reviewing my workouts, I decided that I really couldn't do both the Density Workouts and Timed Sets Workouts at the same time. So, I decided to structure what I call my "workout menu" from the following categories:

• Dynamic Warm Ups
• Pre-Hab Exercises (primarily for my knee but can be used for other problem areas)
• Strength Training (standard training, super sets, or circuits) + Finishers
• Interval Training (can be purely cardiovascular or can include timed sets)
• Static Stretching (done after warm-up to include foam rollers)
• Yoga (to ensure range of motion, posture, alignment, balance and flexibility
• Non-structured exercise (walking, gardening, cleaning, etc.)

My new dynamic warm ups will include 10 repetitions of the following exercises:

• Y Squats
• Push Ups
• Diagonal Lunges

Pre-hab knee exercises will remain the same but the repetitions have increased to 30 and will be performed a minimum of 5 days per week.  My strength training will be based on the Men's Health Video (view in sidebar as well) but it will be over 2 weeks versus 4 weeks.  In my next post I will talk about the rest of my workout.  See you then!

Dynamic Warm-Up for January 24 - February 7

In the sidebar video, I have an example of a dynamic warm-up.  Although this warm-up is specific to field hockey, it could also be used as a general warm-up.  My warm-ups proceed a weight training session so I tend to do movements more similar to those movements.  For the next two weeks, I will do an adaptation from the Cardio Strength Training book by Coach Dos and use his body weight warm-up but instead of 5 repetitions, I will do 10 repetitions of each exercise.  These were highlighted in a previous post:

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

Last week I did some Density Workouts + Timed Sets (precursors to Tabatas) and will rotate out the Tabata and replace with the last phase of my Super Basic Kettlebell Workout (up to 60 seconds work and 20 seconds rest) and change the exercises in my Density Workouts.  I will review these in my upcoming posts.  Cardio will continue at 60/30 work/rest and may be offset by Tabata workouts periodically as I continue to rotate through new methods and techniques and measuring my success.

Working On Continuing Previous Workout and Doing My First Podcast for 2011

I will be working on my workout routine for the next 2 weeks and also preparing my monthly podcast.  Both will be available on my site tomorrow.

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 Circuit to Alternate with Kettlebell Workout

I have a digression circuit from Men's Health.  Do the circuit 4x, each time reducing the repetitions (12, 10, 8, 6) with the following exercises:

• Straight Leg Dead Lifts
• Thrusters
• Bent Row
• Squat Thrust

I also do a warm-up with dynamic stretches, rehab knew exercises and then follow this with an interval session on the stair master.  I am now doing 2x work to rest so I will start with 60 seconds work, 30 seconds rest and 6 rounds, progression up to 10 rounds.  I will alternate between this circuit and my super basic kettlebell workout.  I am extending my workout time to 45 seconds (from 30 seconds) and the rest time to 20 seconds.  We will see if I can still to the same weight or need to adjust. 

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.

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!

Recovery Workout-Warm Up

I am taking the week off of complexes and weight training--still doing run/walk plus the following:

Warm-up for mobility 1:  Spidermans, Frankensteins, Hip Walks, Gate Swings, Pike Walks

Warm-up for mobility 2:   Rotational Overhead Press, Slow wood chop, Traffic Cop, Swiss Ball Wall Rolls, Pike Walks

Warm-up for mobility 3:  Rotational Overhead Press, Spidermans, Hip Walks, Slow Wood Chop, Frankensteins

Tomorrow, I will give the body weight workouts for the week

New Cycle-New Warm Up

For the next two week cycle, I will be using the following warm-up:

Y-Squats (10)
Push Ups (10)
Diagonal Lunges (10)

I go through this 2x before each walk/run.  I realized I was doing the diagonal lunges incorrectly; my toes were not pointed forward but diagonally--you step diagonally but toes pointed straight ahead.  This makes a big difference.

Keeping Up with Yoga by Integrating with Morning Warm-Up

Since I am not a yoga enthusiast (although I know the benefits), I do try to incorporate yoga poses where possible.  So, I have added a "rise & shine" energizing routine from Yoga Journal (October, 2010) which includes the following postures:

• Upward Salute
• Standing Forward Bend
• Downward-Facing Dog
• Three-Legged Do Pose with hip open
• Low Lunge

This is done after I do the TT Warm-Up, which includes:

• Jumping Jacks (20)
• Prisoner's Squat (20)
• Step Over (10)
• Duck Under (10)
• Leg Swings (20)
• Push Ups (10)

When I am motivated, I fit in another 20 minute yoga (primarily stretching) sessions in the afternoons.

Working On Combining New Strategies

Most of you know that I change my workouts quite frequently and even combine different types of workouts into one.  Right now, I am working a combination of Cardio Strength Training (Remedios--Coach Dos), Rachel and Alwyn Cosgrove training, and Craig Ballantyne's Turbulence Training.  I am using Complexes from both Remedios and Cosgrove plus the TT training as one workout.  I do a truncated complex 2-week routine going from 6 - 10 repetitions and then rotating through barbells, dumbbells, and finally kettlebells.  After using the complexes as a warm-up, I then move to the Turbulence Training sessions.  I will feature the current training videos over the next 2 weeks so you can see what I am actually doing.  The warm-up shown in the video below is done before my walk/run in the mornings and then I go to the gym 3 times per week and do the complexes and TT.  This has worked to keep my body always guessing because using all these different routines allows for unlimited options.

New Workout B

This is the alternate workout for the first part of the program; the circuit will be posted next.

Cable Core Press 3 x 12

Superset1:  Offset Dumbbell Reverse Lunge/Chin Ups 3 x 12

Superset2:  Barbell Dead Lift/Dumbbell Push Press

As with Workout A I will probably add another superset to this workout as well—post it next week.  HIIT is the same 60/60.  I will be moving to 8 rounds next week.

New dynamic warm-up

• Prisoner Squats 10
• Waiters Bow 10
• Elbow to Instep Lunge 10
• Single Leg Romanian Dead Lift 10
• Side Lunge
• Inchworm
• Leg Swing

New Warm Up

I have a new dynamic warm-up care of Women’s Fitness; check it out

I do 10 reps (5 with alternating moves) and they hit all the movements I need prior to my resistance training.

Jumping Jacks

Slo-Mo Mountain Climber

Crossover Jumping Jacks

Arm Crossover

Tight Core Rotation

Yogi Plex

Bent Row with L Raise

Side Lunge to Crossover Lunge Combo

Superdog