The Fit Dad’s Workout 5/4/12
I wanted to touch on something before I share today’s workout with you.
There are two things I constantly harp on my clients on; fast up/slow down and Push.
You have to push yourself.
You have to go beyond what you think you can do.
You have to reach, even if it’s just a step beyond what you think you can handle.
You’re doing that damn workout for a reason, right?
The reason I mention this so often in my training sessions is that it’s too easy to get comfortable and “just want to get it done.”
That thought process leads to shitty results, and shitty results lead to anger and frustration.
There’s no need to be angry, frustrated or have shitty results…
…If you PUSH.
Like I said, that push doesn’t have to be crazy. Just go a step or two beyond your comfort zone.
If you’re doing push-ups, do a few reps of a really difficult variation - this is relative to the person.
If you’re doing Chin-ups, do your first two reps really, really slow - it’s hard as hell.
If you’re doing Burpees, jump as high as you can for a few reps rather than just counting down until you’re done.
Step up the weight by just 5 pounds and FEEL that feeling.
Push out a couple extra reps and bask in the joy of fatigue.
Let the endorphins flood your body and bring you that “Workout Joy.”
Push!
Cool?
Alright, let’s get on with today’s workout.
Most of my warm-up involved foam rolling and bodyweight squats. I was still warmed up from training sessions, but my legs were crazy sore from yesterday (SQUATS!!) so the foam rolling and extra bodyweight squats helped get ‘em ready.
And if you’re foam rolling, don’t forget about your calves. Roll from the ankle up to the top of the calf (careful around the back of your knee). Folks usually only do the “meat” and forget about their little ol’ calves.
Group #1 - 7 minutes
1A) Jungle Gym XT Chin-up - 6 reps
1B) Walking Push-up - 10 reps (I grabbed a pair of 15 pound dumbbells, put my hands in ‘em and then did a push-up, walked my hands, and feet, up a step, did another push-up, etc. for a total of 10 reps and about 12 feet traveled. If you want to make it tougher, put your feet on some sliders
1C) Pistol (1-leg squat) - 5 reps/leg
Group #2 - 7 minutes
2A) Chin-up - 8 reps with a s-l-o-w negative
2B) Standing Chest Press - 10 reps
2C) Push-up Pulse - 15 reps (nearly fell on the floor!)
Group #3 - 5 minutes
3A) Medicine Ball Touch & Hop - 15 reps
3B) Lateral Raise - 15 reps
3C) Triceps Extension - 15 reps
Group #4 - 2 sets
4A) Power Wheel Pike Walk - AMAP
For this one I put my feet in the Power Wheel, proceeded into a normal Pike, but rather than extending my feet back, I walked my hands forward while trying to keep my feet (and wheel) in the same position. Then when I was flattened out again I would go into another Pike.
I did as many as I could, which by this point wasn’t many. That exercise, when done properly, is absolutely killer on the abs and shoulders. The amount of core stability necessary is intense, but your shoulders are also going crazy.
Good times.
