Thur 7-7-16: Full Body (K2 – 3)

The third in the K2 series of full body workouts…

K2 – 3

Warmup 
Movement Series
Jumping jacks
Seal jacks
Skip
Zig zag
High knees
Butt kicks
Bounding
Running
Windmills

Hanging Series
Shrugs
One Arm Hang
Swinging Scap Protraction/Retraction

Workout

3-4 Rounds of 8-10 reps:
Elevated Split Squat with Bicep Curl
One Arm Core Focused DB Press

3-4 Rounds:
Hamstring Drop Pushup x 6-8 reps
One Arm Body Row x 8-10 reps

3-4 Rounds:
One Arm DB Press x 8-10 reps
Triple Threat Leg Curl Series x 10-12 each

2-3 Rounds:
Ice skaters x 4-6 reps
Ball Rollouts x 10-12 reps
Crunches x 15-20 reps

2-3 Rounds:
Starter Jumps x 4-6 reps
Vertical Tricep Extension x 8-10 reps
Extended Elevated Side Plank x 20-30 seconds

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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

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…

Easy as 1, 2, 3

I’ve been playing around with a new workout idea the last week or so and it’s been successful enough that I thought I’d share it. I call it “1,2,3” and it’s a general approach that you can take to just about any exercise(s) you can think of. It can be used as part of a workout or, as I experimented with today, your whole workout. I call it 1,2,3 because it’s literally that simple. 1,2,3 refers to the number of reps you do in a minute and can be used in literally countless ways.

It’s an offshoot of the concepts of time under tension, isokinetic contraction and one minute sets. In this approach every set takes one minute and is a done with a constant speed. This is nothing new as people have been playing around with these concepts for a long time with good results. What I’ve been doing is taking the ideas and giving it a new twist.

1-2-3

1-2-3 is how many reps you do in sets 1,2, and 3.

Set 1 – 1 rep takes one minute. This means 30 seconds to go one way and 30 to return to the start. This is SUPER slow and should be a constant speed the whole time.

Set 2 – 2 reps in a minute. Each rep takes 30 seconds to complete, meaning 15 seconds up and 15 down. Still slow but not super slow.

Set 3 – 3 reps in a minute. Each rep takes 20 seconds, 10 up and 10 down.

Pretty straight forward. You can use it for one exercise or several, your choice. If you choose your exercise/weight correctly, it is VERY difficult to do. As an example, this is what I did today…

Pull, Push, Squat

*1 minute rest between sets

1 pullup

1 pushup

1 squat

2 pullups

2 pushups

2 squats

3 pullups

3 pushups

3 squats

4 pullups

4 pushups

4 squats

12 sets totaling 30 reps (10 each exercise), which took me about 25 minutes to complete and was a nice overall workout. If you haven’t tried a one minute pushup or pullup I suggest you give it a shot. The key is to go really slow. If you can do 1, then try the 2 rep set, and so forth. You might be surprised at the workout you can get in a few minutes with just a few reps. The slow speed really challenges your strength through the entire range of motion and is great for developing muscular control. There are dozens of variations off this concept I’ll share as I experiment and develop more ideas.

If you give it a shot let me know how it goes!

 

 

Back & Core 5

The latest in the Back & Core series, designed as the next progression for intermediate movers or a stand alone for more advanced movers. 

Back & Core 5

Forward/Backward Roll
Side Roll
Pistol Squat
Pistol Squat Roll Standups
Table Hip Swivel
Back Bridge
Floating Scorpion
Side Plank Reach Under
Side Plank Overhead Reach
Rolling Log
Scissors
Beast Birddog
Beast Hop Throughs
One Arm Squat Thrust
Elbow to Ankle Lunge
Wall Walk
Hanging Leg Raise
Hanging Knee Raise
Hanging Side Crunch
Hanging Twist
One Arm Hang
One Arm Hanging Leg Raise
Side Swinging
Seal Drag
Seal Slides/Backward
Bow Crunch

Return to Fitness & Videos

After a little break from exercising and a big break from posting about it I have decided it’s time to get back into it. I’ve been playing around with a few new things lately so I thought it would be nice to share them on the site. 

Most of my personal fitness has been light the last two months as made it a point to separate from working out. I took it easy for the most part with a few light things here and there and enjoyed a two week vacation with lots of golf, pool time and bike riding. 

I returned to regular life with a ninja warrior competition last weekend and got back in the swing of things with a trip to a local university for some play and exercise…

Here’s a few other exercises I’ve been incorporating lately…

Glad to be back!