Woof! It’s been a loooong time since I posted one of my workouts here, so let’s get down to the nitty-gritty.
The program has changed a bit, and I’m digging it. I’ll stick to this one for around 6 weeks and re-evaluate and if I like the results, I’ll tweak some of the exercises. If I don’t like the results, I’ll change it up.
Anywho, here’s what I did today…
1A) Power Push-up - 10 reps
1B) 1-Arm KB Swing - 15 reps/arm
I did those two exercises back-to-back, with no rest, for 5 minutes. The Power Push-up uses a little resistance band contraption that goes around your back so you add a bit of resistance. Love it.
2A) Dive Bomber Push-up - 12 reps
2B) KB Lunge - 15 reps/leg
2C) KB Swing - 20 reps
2D) Burpee - 8 reps
Did that in a circuit format for 10 minutes. Goal is zero rest, but if you look at that damn thing you’ll understand that was an impossibility.
3A) Power Wheel Pike-up - 10 reps
3B) Power Wheel Jack Knife - 10 reps
Did as many sets possible in 5 minutes. The only rest I took was to give my wrists and shoulders a breather since I’m in the same position for both those exercises. If you don’t have a Power Wheel, you should give it a serious look. It’s an awesome tool for the home-workout-warrior.
I planned on doing another 10-minute bodyweight workout later in the day (I did that workout at 11), but that didn’t happen. Partly because I didn’t sleep well the night before, partly because I got busy pecking away on the computer, and partly just because I didn’t feel like it.
I’m a grown ass man and don’t have to do a second workout if I don’t want to.
That’s all for today! Give that little workout a go if you’re up for it. It’s simple, quick (20-25 minutes), and as fun as a barrel full of monkeys. I’ve never had a barrel full of monkeys, but I’m guessing it’s pretty awesome.
My workout over the weekend? Abso-frickin-lutely NOTHING!
Because I got crazy sick Friday afternoon and I NEVER get sick, but when I do I become an instant weenie. Complete and total weenie. I feel like the world is ending.
It was not fun, and my daughter ended up being sick as well, and even though I was “better” Saturday and a lot better yesterday, I skipped the weekend workout to replenish the energy.
So what I’m going to share is the workout I did last Thursday.
It was fun. It was a bit different than usual. I stepped back in time a little bit, while mixing in some of the nuts and berries of my current workout philosophy to create one hell of a burning workout.
Here’s the rundown…
1A) DB Chest Press - 15 reps
1B) Wide Stance Push-up - 10 reps
1C) Bicep Curl - 10 reps
2A) DB Row - 15 reps/arm
2B) Inverted Row - 10 reps
2C) 1-Arm Triceps Pressdown - 10 reps/arm
3A) Push-up Pulse - 15 reps
3B) Rear Fly - 15 reps
3C) Burpee - 8 reps
I just felt like beating the hell out of my chest and back, so that’s how the workouts were put together.
Was it smart? I don’t know and frankly i don’t care. It was a fun workout. It’s not something I will do often because I don’t generally think it necessary (or smart) to pair those exercises the way they were. The chest press makes the push-ups weak and vice versa, but the differing rep schemes made it “okay,” but I’m still a bigger believer (generally speaking) in maximizing the exercise by not placing competing exercises back-to-back…even though that’s exactly what I did :)
The final 5-minute Burner was a peach because my chest, shoulders, triceps and upper back were already blitzed and then i added 2 high-rep exercises to make ‘em even more famished.
The burpees…well, they’re just sadistic.
It felt good though. I felt awesome when it was all over. I went for a walk with the kids that afternoon which was a nice way to end the day (Andrea was working otherwise she would’ve been there too…).
I’m kind of enjoying the way my workouts are going right now. I have an overall sense of what I want the week to look like, but no real set-in plan. Some say that’s stupid, I say it’s kind of freeing. It’s not something I normally do, and really don’t recommend, but I’ve been doing this for a while and think I’ll be okay.
Now if I can just kick the damn caffeine…