I have 8′ x 4′ of space at the bottom of my bed in the hotel room I’m staying at this evening and thats all the workout room I need give myself a great workout.
After a quick warm up:
Squat thrusts
Stand with feet together. Squat down and place your hands on the floor next to your feet. In an explosive movement, jump feet backwards into a push-up position, jump feet back between hands and stand up. 30.
Push ups
Begin in push up position, on knees or toes. Perform 4 push ups, abs in and back straight. On the 5th push up, lower halfway down and hold for 4 counts. Push back up and repeat the series – 4 regular push ups and 1 halfway. 6 times for 30 push-ups.
Tuck Jump
The tuck jump exercise ranks near the top of the list for developing explosive power using only your body weight. 30.
Chair dips
Use two chairs, (or a bed and a chair ) for this excellent tricep exercise. Place two chairs facing each other, about 3 feet apart. Sit on one chair with your hands palm down and gripping the edge of the chair. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair and lower yourself so your elbows are at 90 degrees. 30.
Jumping jacks
The basic jumping jack is a great cardio and strength training exercise. 30.
Punching Crunch
Just do a standard stomach crunch and at top of crunch do a punch with each arm in the air them back to bottom of crunch and repeat. 30.
Good morning
Bend over while standing till your upper body is parallel with floor then stand up straight again, this works your lower back, (I wouldn’t use any weights with this exercise as personally I think its dangerous to do so, though some people do). 30.
Hindu Squat
Stand with your feet shoulder width apart with your toes pointing forward. Keeping your back straight, lower your body by bending your legs until your thighs are parallel to the floor ensuring your hands are behind your body as you lower yourself. Your heels should rise as you come closer to the floor. When you reach the bottom of the exercise push off your toes, raising your body until standing, this should be a fast explosive movement. You are aiming to perform one repetition as rapidly as possible. As you raise yourself your hands should be infront of your body, parallel to floor. 30.
This was my workout for 29th June. I worked through this routine 4 times.
Tagged as:
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good morning,
hindu squat,
jumping jacks,
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squat thrusts,
tuck jump,
workout
Extreme Kettlebell Cardio Workout describes this work along kettlebell workout from Keith Weber to a tee. I warmed up and did the workout with a 16kg kettlebell, the workout consists of the following Chapters (The following descriptions were copied from www.dragondoor.com so I can show what each section of the workout consisted of. All due props to the people at Dragondoor!):
The Manmaker
Bang off with a series of challenging, hi-octane drills: 10 thrusters/side, 10 clean and presses/side, then 10 OH squats/side, 10 windmills/side, and finally 10 swings or snatches/side.
The Upper Body Blast
Continue with a blistering series of upper body oriented exercises strung together in push-pull fashion in order to prevent over-emphasizing one particular movement pattern and to avoid burning out too early. One side of the body, preferably the non-dominant side, is worked first, then the other. Places deliberate and unforgiving stress on the respiratory muscles. The exercises include, in order, windmills, push presses, cleans, clean and presses, rowing, pushups, upright rowing, then finally the hot potato drill.
The Leg Burner
You ain’t kidding! If you’re not ready for this you could feel like you’d sucked on gasoline then thrust a burning torch down your throat. Could be called the lung burner as well because of the intensity of this series. Just be prepared… 10 overhead sq/side, 10 squat kicks/side, 10 overhead lunges/side, 10 tactical lunges/side, 10 swings/side, and finally 20 bodyweight squats.
The Swing Workout
Still standing? Then pound out a series of swing variations interspersed with the hot potato drill to allow the hip and thigh muscles to recover slightly, while keeping the heart rate high and working the core in a different way. The swing variations include one handed swings, high pulls, clean and presses, cleans, then back to standard swings. The clock says it only took 6:45, but you’ll swear the clock lied as every cell in your body screams for relief…
The Slingshot
But wait, there’s more savagery to be enjoyed: between the legs pass variation of the Slingshot is performed between sets of 2 handed drills including squats, overhead push presses, tactical lunges, thrusters. That’ll teach you!
The Turkish Getup
A “nice” way to finish off. 5 sets per side consisting of 2 getups, 2 overhead squats, 2 windmills, then 10 swings (2 handed) before switching sides and repeating the sequence. A good focus training as it is difficult to breathe, concentrate on form, and keep pushing through the fatigue at this stage of the training session. Also a dynamite routine done on its own.
1 hour & 15 minutes later I was wasted! This DVD is superb, the instruction is great. The pace is just fast enough. The routines are simple enough that you should be able to memorize them pretty quickly. It’s broken into short segments of high intensity exercises that are very easy to follow of 7 different “workouts” that can be done all together or a few at a time so It’s also pretty easy to mix and match to come up with more workout variations too. A fantastic challenge that will have you working up a sweat in no time. This was my workout for 28th June. The workout is available here.
Tagged as:
kettlebell,
workout
