These workouts will also serve me well during race season. I did it today and it got me moving and hopefully built some muscle but did not kill me in my first day back in the gym after a grueling race on Saturday.
I am starting from the beginning with his basic program. This lasts 10 weeks and week 1 & 2 are supposed to be done in ladders. So, I do sets of 1, then a set of 2, then a set of 3, etc until I don’t think that I can do higher. Then I work the sets in decreasing order.
Some of these exercises were very easy and more time consuming than worthwhile. Since I am going to give the program a chance, I will do any easy exercise up to a pyramid of 10, then eliminate it from future workouts and replace it with something harder or just spend less time on the routine and more time of burpees.
Warm Up:
- 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
- 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
- 30 Crunches (http://youtu.be/1V4RXxLHNCY)
- 20 Pushups (http://youtu.be/Eh00_rniF8E)
- 10 Burpees (http://youtu.be/O7_TBHno0Os)
Push / Pull / Legs Ladder
- Push Ups - Ladder to 6
- Reverse Lunges - Ladder to 10 **eliminate
- TRX Rows - Ladder to 6
- Alternating Single Leg Romanian Deadlifts - Ladder to 10 **eliminate
- Seated Dips - Ladder to 10 **eliminate
- Pistol Squats - Ladder to 4
- Pull Ups - 6 total ** really need to work on these
- Swimmers - did not have time
Notes / Results:
- Time: 70 minutes
- Weight: 197
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