|
7
(a single day workout)
7 exercises/7 sets/7 reps
circuit in order below...
no designed rest...
do as many sets in 21
minutes as you can...
aim for 7 sets in good form.
1.) knees to elbows
(hang from a bar, curl your trunk so you knees touch your
elbows)
2.) pushups
(do them on your knees if you can't do them on your toes)
3.) inverted rows
(a horizontal pullup with a fixed bar, feet on the floor,
no weight)
4.) squats
(no weight, bend to a 90 degree sitting position with your arms
out in front,
as you stand, swing your arms behind you, thrusting your hips forward)
5.) dips
(if you can't do a dip, try using your feet and jump into an "up" dip position or
have someone spot you, or even use those elastic stretchy tubes and simulate the mechanics
by draping the tubes over a pullup bar...if this is too hard to manage, do pushups with your hands only 8 inches apart...do
single reps if you are fatigued)
6.) pullups
(if you can't do one, jump and pull at the same time, or use a stepper,
or lower the bar and do them with your feet on the floor, or have someone spot you--find a way, cheating is okay in the beginning--with
some effort and some time, anyone can do these--your goal is good form...do single reps if you are fatigued)
7.) bear crawls
(hands on the ground, feet on the ground--that's it--keep your butt down and knees bent and
drive--go for 70 STEPS)
routine #1
(a week of workouts)
3 circuits (reps 21-14-7)...
add weight with each set...
as fast as possible...
no designed rest
MONDAY
shuttle run
high pulls
ball cleans
inverted rows
squat jumps
pullups
TUESDAY
mountain climbers
deadlifts
squats
knees to elbows
pushups/medicine ball
kettlebell swing
WEDNESDAY
THURSDAY
bag flip
heavy bag
rope climb
handstand
striking dummy
dumbbell press
FRIDAY
bear crawls
pullups
jump rope
dips
tire flip
sledge hammer
SATURDAY
"extras"
SUNDAY
rest
GAS OUT
(this is short routine
to throw onto the end
of your workout if you
have too much energy
left or feel you didn't
push hard enough...or
even to use if you mis-
managed your time &
can't fit in a workout)
1 SET
8 EXERCISES
8 REPS EACH
as FAST as possible
no rest...
-trampoline (30 sec)
-pushup
-broad jump
-heavy bag (30 sec)
-rope climb (once)
-bear crawl (30 sec)
-ball thruster
-pullup
|
 |
|
|
BASIC
(week of workouts)
a basic routine...
3 circuits (reps 21-14-7)...
add weight with each set...
find set specific weight that
works for you.
MON
DEADLIFTS
DUMBBELL PRESS
SHRUGS
THRUSTERS
TUES
REST
WED
PULLUPS
DIPS
KNEES TO ELBOWS
SQUATS
THUR
FRI
INVERTED ROWS
PUSHUPS
SQUAT JUMPS
BALL CRUNCHES
SAT
SHUTTLE RUN (1 min)
JUMPING JACKS (1 min)
BEAR CRAWL (1 min)
JUMP ROPE (1 min)
TIRE FLIP (1 min)
HEAVY BAG (2 min)
SUN
REST
routine #2
(a week of workouts)
3 circuits (reps 21-14-7)...
add weight with each set...
as fast as possible...
no designed rest
MONDAY
rope pull
tire flip
jump rope
heavy bag
kettlebell swing
bear crawls
TUESDAY
striking dummy
half cleans
pushups/medicine ball
high pulls
trampoline
handstands
WEDNESDAY
rest
THURSDAY
thruster
knees to elbows
pullups
dips
squats
inverted rows
FRIDAY
shuttle run
dumbell press
bag slam
mountain climbers
squat jumps
pushups
SATURDAY
"extras"
SUNDAY
rest
big 3
a big inspiration to me
in terms of a number of
exercises repeated for time--
here are some variations
(nearly any compound
movement will work in this
manner...experiment for
yourself)
AS MANY SETS OF THE
EXERCISES AS YOU
CAN DO IN 20 MINUTES
DAY ONE:
9 ball thruster
6 pullup
3 tire flips
DAY TWO:
9 deadlifts
6 kettlebell swings
3 knees to elbows
DAY THREE:
21 trampoline
14 bag flip
7 dips
DAY FOUR:
rest
DAY FIVE:
15 squats (knee bends)
10 pushups
5 pullups
DAY SIX:
15 squat jumps
10 invert rows
5 high pulls
|
|
|
|
12 BEST
(my top 12 - split into
2 groups of 6 and done twice
a week)
these exercises are functional
and demanding--it's all you
really need...
3 circuits (reps 21-14-7)...
add weight with each set...
as fast as possible...
no designed rest
day ONE
shuttle run
pushups/medicine ball
ball thrusters
pullups
heavy bag
rope climb
day TWO
trampoline
dips
knees to elbows
jump rope
deadlifts
tire flip
day THREE
rest
day FOUR
shuttle run
pushups/medicine ball
ball thrusters
pullups
heavy bag
rope climb
day FIVE
shuttle run
pushups/medicine ball
bar thrusters
pullups
heavy bag
rope climb
day SEVEN
40 min walk, hike or bike
routine #3
(a week of workouts)
3 circuits (reps 21-14-7)...
add weight with each set...
as fast as possible...
no designed rest
MONDAY
deadlifts
dips
squats
pushups/medicine ball
inverted row
TUESDAY
bag toss
squat jumps
heavy bag
tire flip
high pulls
jump rope
WEDNESDAY
rest
THURSDAY
trampoline
mountain climbers
rope climb
striking dummy
handstand
knees to elbows
FRIDAY
shuttle run
barbell thrusters
pullups
pushups/medicine ball
ketllebell swing
dumbbell press
SATURDAY
"extras"
SUNDAY
rest
"extras"
(a list of exercises to
be fit in when possible,
no time limit...just to
provide strength, balance
& flexibility...can be done
anytime during the week,
a little each day, or all
on one day)
- grip
(grippers, ball squeeze,
forearm roller, etc...)
- biceps/triceps
(hammer curls, rubber extensions &
speed curls, reverse curls, etc...)
- shoulders
(flys, upright rows, military press,
side press)
- shrugs (farmer's walk)
- neck
(weighted raises)
- pullovers
- plank
(ventral & side)
- abs
(varied)
- hyperextensions
- hips/hams/quads
(leg curls/extensions,
dirty dogs, donkey kicks,
good mornings, knee raises,
invisible chair, lunges, etc)
- calf raises
|
|
|
|
|
