Today’s Workout
I’ve been toying with a new little thingy for my personal workouts lately and I’ve been digging it, which means I’m going to start implementing it into a few of my personal training clients’ programs - a fact I’m sure they’ll LOVE!
What I’m basically doing is focusing on 2 or 3 exercises that are “Big” at the beginning, then I move on to some isolation type exercises (mirror muscles) and finish up with a conditioning/metabolic circuit.
If that makes absolutely zero sense, here’s what I did today…
Group #1: Did 4 sets of the following 3 exercises and didn’t care how long it took because I wanted to make every rep count and maximize the effect of the work.
1A) Dips - 12 reps
1B) Chin-up - 8 reps
1C) 1-Arm Overhead Reverse Lunge - 10 reps per leg
For the last one, I grabbed a dumbbell (you could use a KB) and held it overhead in the opposite arm of my front leg, did 10 reps and switched hands/legs. So if I were going to start by keeping my right leg as the front leg for 10 reps, I held the weight in my left hand and then switched. This is not only a killer leg exercise, but kicks your abs’ butt and works in some balance - can’t coast through it :)
After doing that for 4 sets with about 60-90 seconds between circuits, i moved on to the following 3 exercises:
2A) Lateral Raise - 15 reps
2B) Triceps Extension - 15 reps
2C) Biceps Curl - 15 reps
I did 2 sets of this one. I’ll admit that I’m vain and want my arms to look damn good (but in proper proportion to the rest of my body) no matter whether I’m wearing a dress shirt, short sleeve shirt, tank top or go shirtless. This little circuit gets the pump rollin’ and hits the arms quite nice.
I didn’t really rest at all for those 2 sets.
I then finished up with the following 3 exercise circuit - and it kicked my ass.
3A) Burpees - 8 reps
3B) Stability Ball Jack Knife - 50 reps
3C) Jump Rope - 500 reps
I did this 3 times with as close to zero rest possible. After the second set, I had to break for about 30 seconds because the jump rope kicked my ass. I’ll admit it was tough to count to 500, but it made my rope jumping easier because counting was the only thing I paid attention to. My brain didn’t wander, which means I didn’t slap the back of my legs with the rope, nor did I trip.
The whole thing took about 25 minutes (after the warm-up) and it felt awesome.
Good times were had by all!
Be back soon with more!
ed
to get more free workouts, and some other shtuff, head to www.TheFitDadSays.com
