May 2017- The Latest

As life carries me in many directions the Bare 5 Fitness blog has not been getting much love the last several months. My fitness hasn’t slowed down but getting content here has fallen on the priority scale quite a bit. The Playground Ninja has taken a chunk of it and I started playing baseball again so my training and workouts have shifted a bit from where they have been for a good while.

Like most jack of all trade seekers I’m still dabbling in many different things trying to keep good balance and overall proficiency. 

Workouts these days are a little less ninja based and more strength and power based, with a special emphasis on legs and rotation. I haven’t played baseball in 13 years and have some catching up to do so I hope to tailor my training a bit more toward sport performance the next few months. I’ll try to share some of that as I go along. 

All the while I’ve tried to keep up on getting videos of new exercises and workouts out there. The Playground Ninja Fitness Series now has 3 installments (Pull, Core, Push) with another in the works this week. 

Bare 5 covered some SuperMoves…

I’ve also been using barbell and dumbbell complexes lately…

And adding some new exercises to the program…

Hope fitness is finding you all well. 

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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

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

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

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

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: