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 #4 Supersets

For the second week of workouts, I am using the other two from Men's Health (originally a 4-day workout but I modified it for my own purposes) plus my a timed set for the Spartacus Workout.  On Monday, I did the following workout (supersets, 3 sets, progression 10-8-6, increasing weights each set) + 1 finisher and then cardio intervals.

• Squat/Dumbbell Bent Row
• Deadlift/Barbell Push Press
• Inclined Push-Ups/Pull-Ups (gravitron)

Tabata: Plank Splits followed by 60/45 intervals at level 12 for 10 rounds.  I have been struggling with my weight of late and will be food journaling over the next weeks to figure out the issue before it gets out of hand.

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.