Snow day workout yall! Now grant it…I’m from Utah and today’s snow conditions are pretty elementary from my experience. So with that being said, this workout will still require some equipment and actually making it to the gym for most of you. The theme of the workout is more for getting out some aggression that comes with cabin fever and is a better alternative to the “All work and no play” approach as we’ve all seen with our “dull boy” in the clip above. So without further ado…here’s what I felt inspired to do on today’s snow day. Dynamic Warm Up – 10 Minutes Anaerobic Circuits: 3 rounds total. Complete the first circuit for the designated reps. Alternating between the two exercises as many times as you can for the full two minutes. At a minimum you should complete each exercise at least one time through. Rest 1 minute. Then use the same approach for circuit #2. After completing both circuits recover for two minutes, then repeat two more times with the same rest schedule. Note that the reps descend each set as indicated below. Anaerobic Circuit #1 – 2 minutes 1. Straight Punches (Heavy Bag) x 100-90-80 2. Burpees x 15-12-10 Anaerobic Circuit #2 – 2 minutes 1. MB Power Getup to Wall Ball 20# x 10-8-6 2. Jumping Jacks with Battle Rope x 50-40-30 Rest 3-5 minutes after completing 3 rounds of the anaerobic Circuit. Strength Circuit (Push/Pull): Pretty straight forward. Complete both exercises for the outlined reps below (Descending Rep Scheme). Complete both exercises without stopping, then rest 1 minute between each compound set. Strict form on the chin ups. Use a superband or minimal kip if needed. But try to stay as strict as possible. For you stronger ladies and gentlemen…you can put your feet on a plyo box if it’s too easy ;) 1. Ring Pushups x 10-10-8-8-6-6-4-4-2-2 2. Chin ups x 10-10-8-8-6-6-4-4-2-2 Rest 2-3 minutes after strength circuit Core Circuit: Complete each exercise for the designated reps. Minimal rest between exercises. 1 minute recovery between rounds. Use a 8-12# Med Ball for the first two exercises. 1. Long lever crunch with vertical leg raise x 20-15-10 2. V-Sit with rotation x 20-15-10 (per side) 3. Plank with spiderman kick x 20-15-10 (per side) 4. Cobra (McKenzie Press Ups) x 20-15-10 That’s it! Go home, kick your feet up by the fire and relax…you earned it!
Posted on: Fri, 14 Nov 2014 17:30:50 +0000
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