I apologize for my absence, I started a new job and was busy settling in! That does not mean I missed working out though! I have some killer new stuff I have been playing with, and it has left me sore (in a good way though right :p ).
I don’t know what you guys have heard about circuit training, but it is pretty fun if you like feeling absolutely blasted at the end of your workouts. Let me give you a sample of what I do in the gym now, and this takes me around an hour.
To warm up I hop on a concept 2 rowing machine for 5 minutes. EMOM (Every Minute On the Minute) I row as hard and fast as I can, then have 45 seconds of normal rowing pace. By the end of 5 minutes I have rowed more than a kilometre according to the display readout.
Next part of warm up is a bodyweight circuit. It consists of 20 bodyweight squats, 10 push ups, 20 lunges (count 1 each time you do a lunge so 10 per leg technically), 10 pullups, 30s handstand (I still need the wall to balance sometimes), 30s plank, 30 jumping jacks. I repeat this circuit 3 times. Congratulations, I am warmed up!!
Next I go through a jumping circuit. 5 bx jumps at close to max height (or as close as your mind lets you!), then 5 shock jumps from that height, then 5 depth jumps to that height of the box (jump from a box, hit the ground and jump on your original box), then do 10 ankle jumps (leap using only your calf muscles as high as you can, while in the air try to touch your toes to your shins, land and repeat), and finish it with knee to ankle jumps (kneel with top of feet flat on ground, jump up to land on feet, use your arms to help!). I complete this circuit 3 times as well. By this point it has been 20-25 minutes of exercise, and I am usually covered in sweat.
Next we get into some lifting sets. All exercises done for 3 sets, usually only to 5 reps as I want to go as heavy as I can, but if I am tired or have picked a lighter weight and don’t want to change I will increase the reps. Mondays and Thursdays I focus on lower body here, Tuesdays and Fridays is upper body, with Wednesday being total body. Sample Monday includes deadlifts, rack pulls, back squat, front squat, and overhead squat. Tuesday is usually bench press, barbell row, standing shoulder press, arnold press, and front and lateral raises. This is to get your muscles sore for the finishing circuit.
The final circuit I complete is to completely exhaust myself. If I have done upper body that day I focus on a sled pushing circuit, if I have done a lower body then I use a battle rope circuit. Wednesdays I take it easier and hop on the treadmill and run however I want! The sled circuit goes something like:
medium weighted sled push ~20m, pull back
Light sled sprint ~20m, and back
Heavy sled sprint ~20m and back
Heavy sled low to the ground push ~30m and back
Repeat circuit 3 times in total.
The battle ropes circuit consists of 3 sets of 20s alternate waves, 10 slams, 20s alternate arm circles, 10 alternate wave jumps, 10 jump slams. Both of these sets really exhaust your whole body, and leads you to the final exercises which is bodyweight skill training. I have organized to practice two skills per day out of handstand push ups, L-sit to Handstand, One arm push ups, Dragon Flags, and back bridges. You just pick two skills and practice them or a progression!
These gym sessions leave me exhausted yet energized for the day (Yes… I workout in the morning!!) and lets me have time at lunch to swim for ~20 minutes to loosen up!!.
What’s your favourite workout???