WARMUP (10 minutes) 20 Jumping Jax 10 Air Squat Hamstring Stretches 10 PushDogs Lunge Knee Circles (10 each way) 10 Rollover V Sits Dirty Dogs (10 each way each leg) Windmills (10 Each Direction) Cossack Squats (10 each way) 5 Sets of Goblet Squat Complex (5 minutes) 5 Goblet Squats (take 10 seconds with each)Continue reading “Kettlebell Workout 10/9/2021”
Tag Archives: Workout
Workout 10/5/2021
WARMUP (10 minutes) Foam Roll Complex (back,IT, hamstrings) Lax Ball Glutes 20 Jumping Jax 10 Air Squat Hamstring Stretches 10 PushDogs Lunge Knee Circles (10 each way) Main Exercises (3 warmup prior to hitting working sets) Warmup Sets include: 1 set of 5 with bar 2 sets of 5 w/ around 50% of working weightContinue reading “Workout 10/5/2021”
Workout 10/3/2021
WARMUP (10 minutes) Foam Roll Complex (back,IT, hamstrings) Lax Ball Glutes 20 Jumping Jax 10 Air Squat Hamstring Stretches 10 PushDogs Lunge Knee Circles (10 each way) 10 Rollover V Sits Dirty Dogs (10 each way each leg) PVC Pass Through (10) PVC Windmills (10 each way) Warmup Lift (10 minutes) Snatches work up toContinue reading “Workout 10/3/2021”
5 Minute Challenges
The 5 minute challenge attempts to solve a complex problem I’ve always had with CrossFit (or similar workout programs). On one hand, there’s no doubt that CrossFit works. On the other hand, I (and many others) get injured doing CrossFit. I’ve started three times, and ended up on the disabled list after three months withContinue reading “5 Minute Challenges”
Workout 9/22/2021
WARMUP (10 minutes) Foam Roll Complex (back,IT, hamstrings) Lax Ball Glutes 20 Jumping Jax 10 Air Squat Hamstring Stretches 10 PushDogs Lunge Knee Circles (10 each way) 10 Rollover V Sits Dirty Dogs (10 each way each leg) Windmills (10 Each Direction) Leg Cross Sits Warmup Lift Overhead Squats 3×8 1 minute rest Main ExercisesContinue reading “Workout 9/22/2021”
The 45/25 Only
The 45/25 Only is a great workout concept I learned after reading a Pavel Tsatsouline article. The idea is to eschew small incremental progress in favor of massive jumps to really stimulate the body. It’s about learning to “own” a certain weight prior to moving up to the next level. I’ve adapted his method, whichContinue reading “The 45/25 Only”
Walking : The Most Overlooked Exercise
If there’s one exercise that’s more consistently overlooked than all others, it’s the value of the hour-long evening walk. That’s probably because it’s so simple, it doesn’t even really feel like working out. But the reality is that walking burns calories, and can help significantly with your fat loss plan over time. There’s a tonContinue reading “Walking : The Most Overlooked Exercise”
Workout 9/21/2021
WARMUP (10 minutes) Foam Roll Complex (back,IT, hamstrings) Lax Ball Glutes 20 Jumping Jax 10 Air Squat Hamstring Stretches 10 PushDogs Lunge Knee Circles (10 each way) 10 Rollover V Sits Dirty Dogs (10 each way each leg) Windmills (10 Each Direction) Leg Cross Sits BAR COMPLEX (1 set 3 minutes) (use just the barContinue reading “Workout 9/21/2021”
Kettlebell Workout 9/17/2021
Warmup Foam Roll Complex (back,IT, hamstrings) Lax Ball Glutes 20 Jumping Jax 10 Air Squat Hamstring Stretches 10 PushDogs Lunge Knee Circles (10 each way) 10 Rollover V Sits Dirty Dogs (10 each way each leg) Windmills (10 Each Direction) Leg Cross Sits Goblet Squat Complex 5 Goblet Squats 3-5 Presses 5 Minute Turkish GetupContinue reading “Kettlebell Workout 9/17/2021”
Workout 9/15/2021
Warmup Foam Rolls Back Foam Rolls IT Band Foam Rolls Hamstrings Foam Rolls Abductors Rollover V Sits Lunge Knee Circles Jumping Jacks (20) Arm Windmills (10 each way) Bent Knee Iron Cross Seated Piriformis Stretch Goblet Squat Complex 5 Goblet Squats 3-5 Presses Each Arm Deadlifts 1 set of 5, several warmup sets working upContinue reading “Workout 9/15/2021”