I’m still playing around with different things and workouts. Here’s the latest videos from the last month or so…
A great new concept I think I just came up with. Call it either the lasso or helicopter, using the TRX for a whip like action is a fabulous warmup and/or exercise.
I’ve been busy adding to the exercise library lately the last month or two. Here they are from oldest to most recent…
One of my favorite styles of workouts. A set of jumps, a set of dips, a set of hanging. All different styles and types, over and over again until I feel done. No particular structure other than that, just go with what I feel like. Today it was at the community center and park.
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 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
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!
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
Pistol Squat Roll Standups
Table Hip Swivel
Side Plank Reach Under
Side Plank Overhead Reach
Beast Hop Throughs
One Arm Squat Thrust
Elbow to Ankle Lunge
Hanging Leg Raise
Hanging Knee Raise
Hanging Side Crunch
One Arm Hang
One Arm Hanging Leg Raise
Filmed a few months ago but recently added to the You Tube library was my trip to William Mason Park in Irvine, CA…