Thur 6-30-16: Full Body (K2 – 2)

The second in the K2 series of full body workouts…

K2 – 2

Warmup
AirDyne
Ring Footwork
Squat and Raise

4 rounds
Cable Push Pull x 10
Cossack Squat (BB) x 12

3 rounds
One arm snatch x 3
Hanging Leg Raise/Skin The Cat x 10

3 rounds
Standing Triple Jump x 2
One Arm Single Leg Row x 10

3 rounds
Back Bridge x 30 seconds
Dips with DB Hamstring x 10

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Tues 6-28-16: Full Body (K2 – 1)

Here’s today’s workout, which is what I had one of my clients do this morning, after which I thought it needed to be shared…

K2 – 1

Warm-up
Jump rope 1 min
Trx squat and row
Trx lunge and fly

4 rounds:
Swing x 20
Rotate/Chop x 15

3 rounds:
Bottoms Up Getup x 3
Plyo Switch Grip Pull Up x 10

3 sets:
One Arm Push Press/Jerk x 3

3 rounds:
Single Leg Standup with BB x 5
Tricep Extension x 12

Some New Leg Work

Here’s a few new leg based exercise videos I filmed this morning at 5am. Since my client wasn’t feeling good and couldn’t come in and I was already up I tried to make myself productive… 😄

A Bunch More Exercise Videos

I’ve been busy adding to the exercise library lately the last month or two. Here they are from oldest to most recent…

8 True Tests of Your Overall Fitness

I’m a sucker for fitness tests. I know how pointless and/or meaningless many of them are and how limited they are in assessing true fitness but any time I come across a fitness test I just can’t help myself, particularly when this is the headline from Runner’s World:

8 True Tests of Your Overall Fitness

Just because you run doesn’t mean you’re in shape, as one Runner’s World editor discovered.

I have seen a lot of runners that aren’t too fit for things other than running so this caught my attention. I was a bit skeptical as always but interested nonetheless. After reading it, however, I was pleasantly surprised to see it was a pretty good overall fitness assessment. 

Basically it’s an adaptation of the 8 Tests of Overall Fitness from a book titled The Better Man Project by Bill Phillips. For the full scoop and much more detail, including the corresponding Men’s Health Fitness Standards, here’s the link.

Of course, I had to put myself through these to see how fit I am. Here are the tests and how I fared…

Check 1: Is Your Core Weak?
Test: Extended Prone Press Up
Standard: Keep body flat and hold 10 seconds
K2: Pass

Check 2: Lower Body Power
Test: Broad Jump
Standard: 8 feet
K2: 8 1/2 feet

Check 3: Anaerobic Endurance
Test: Squat, Curl & Push Press 30% BW
Standard: 20 reps in 1 minute
K2: 27 reps

Check 4: Mobility
Test: Wall Squat
Standard: Full depth squat
K2: Pass

Check 5: The Beep Test
Test: The Beep Test
Standard: 12 rounds
K2: 8 rounds

Check 6: Upper Body Power
Test: Clap Pushups
Standard: 10 reps
K2: 20 reps

Check 7: The “Go” Muscles
Test: Deadlift
Standard: 1.75 times bodyweight
K2: 1.91

Check 8: Flexibility
Test: Sit and Reach
Standard: 17″
K2: 18″

Overall, I passed 7 of 8. Not bad.

Looking at the tests I passed easily:
Core
Anaerobic Endurance
Upper Body Power

Passed by a little:
Lower Body Power
Go Muscles

Barely Passed:
Mobility
Flexibility

Failed:
Beep Test 

Probably could have predicted the results to be such. 

Overall a pretty good overall test. Now I know what I can work on a bit. I tested the Beep test again today and made it to level 9.2 so hopefully it won’t take long to master. 

Here’s a video of my efforts: