This workout is a bodyweight and dumbbell circuit. 30 seconds of each exercise with just a quick shakeout in between exercises.

* Press-ups
* Shoulder press
* Plank
* Dumbbell lunges
* Mountain climbers
* Bent over row
* Boxers sit-ups
* Seated press
* Squat thrusts
* Press-ups
* Seated Russian twists
* One arm snatch
* Jumping jacks
* Dorsal raise
* Chest press
* Squat thrusts
* Sicilian crunch
* Squat with a press

I worked through this circuit twice. This was my workout for 16th June.

Originally posted 2009-06-16 20:59:47.

This evenings workout is a bodyweight and dumbbell workout. Each exercise for 1 minute time using the gymboss timer. Dumbbells should weigh enough that you can do the exercises for the full minute. If you can’t do a full minute, decrease the the weight. If the muscle is not fatigued after a minute, add more weight.

* Press-ups
* Lateral Raises
* Front Punches
* Tricep Kickbacks
* Bicep Curls
* Bicycle Crunches
* Calf Raises
* Sumo squats
* Half-Lifts
* Chest Press
* One leg squats
* Arnold presses
* Burpees

I followed this up with a 4 mile run.

Originally posted 2009-05-20 17:54:57.

This evening I went for a run, 20 mins there, 20 mins back. Then did 50 Turkish get ups, 25 each side with a 25lb dumbbell.

Turkish Get-up. Used for centuries by grapplers to build world-class mid sections and stable shoulders, the Turkish get up is a simple, highly functional movement that requires all the muscles of the body working together in order to accomplish the task.

Turkish get up:

1. Lie on the floor, face up, next to an appropriate size dumbbell.
2. Use one hand to press the dumbbell vertical – directly above your shoulder. Once in position, keep your elbow locked, wrist straight, and your eyes on the dumbbell.
3. Place your foot close to your buttocks (same side as your working arm.)
4. Allow the weight to drift slightly forward, then push off your placed foot and sit up. It’s OK to allow your free arm to assist slightly in sitting up.
5. From sitting, move to the kneeling position. Move slowly, keeping your working arm perpendicular to the ground and finish in a well supported, 3-point kneeling position.
6. Slowly straighten your torso, then stand straight up.
7. Reverse the steps until you have reached your starting point.

Originally posted 2009-06-06 18:37:16.

This workout is a bodyweight and dumbbell circuit. Each exercise is done for 30 seconds time with 30 seconds rest.

* Split dead lift
* Press-ups
* Shoulder press
* Plank
* Dumbbell lunges
* Mountain climbers
* Bent over row
* Side crunches
* Seated Russian twists
* One arm snatch
* Jumping jacks
* Dorsal raise
* Squat thrusts
* Sicilian crunch

I worked through this circuit twice.

Originally posted 2009-06-05 18:16:20.

I usually train everyday in the the early evening, either using bodyweight, dumbbells, kettlebells, medicine ball a mixture of them all or I may go for a run, no matter what I train, I have one or two days off a month, but most days I exercise. Just recently I went for a run which consisted of about 5 miles that was a mixture of running on the road and cross country. On the cross-country portion of a run I came across a log about 4 feet long and a foot wide. Looking at it I thought that would be a great piece of equipment for a whole host of exercises, from step ups to presses. Anyway I picked it up, ran with it, dropped it, did a few push-ups with my feet resting on it, jumped up did a few steps then astride jumps. Lay down on the floor and pressed it. I carried on for a few more minutes doing as many exercises as I could think of and no surprise here, you can perform just about any exercise with a log that you can with a conventional barbell, its just the grip that’s a little difficult. Anyway I was a few miles from home so decided to carry on with my run.

Just recently I was browsing a well known internet auction site looking for a new exercise mat when I came across a listing for a sandbag, a “20 kg powerbag” actually, what I’d call a “posh sandbag”. It was very cheap compared to the price of a new one and not much more expensive than if I’d made my own, so I bought it and then began to look about for exercises to perform with it, you can use a sandbag for just about any exercise that you can can perform with a barbell, Clean and Press, Snatch, Push Press, Get Ups, Lunges, Dead lifts, Squats and Rows to mention just a few.

I put together a circuit including all of the exercises mentioned above and a couple more, performing each exercise as fast as possible with good form for 1 minute time, with only a few seconds rest between exercises and a couple of minutes to grab a drink between circuits. I ran through the circuit 3 times, after the first circuit I was gassed, after the second I was wasted, after the third I was on my knees gasping for breath and ready to puke and this is only with a 20 kg sandbag remember.

A sandbag is the most uncooperative and unpredictable piece of exercise equipment. It requires you use every muscle possible to hold and lift it. Working with a sandbag is like fighting an opponent who is constantly changing, moving and adapting. You aren’t pushing, lifting, holding and gripping at straight angles similar to a barbell or dumbbells. This means that with a sandbag your typically only able to lift 40/50% of what you would typically lift with traditional weights.

Due to the inherent instability of the sandbag the lifter must use more muscles, making each exercise more beneficial and efficient. Sandbags are easily manipulated for use at any fitness level from beginner to the advanced athlete. Because of these benefits, sandbags are perfect for shedding body fat, in fact they won’t just help you shed fat they’ll rip it away.

Originally posted 2009-12-30 12:17:54.

This upper body workout incorporates kettlebells, dumbbells and bodyweight. Since yesterdays workout was mostly lower body this evening I decided to do this upper body workout.
10 x 5 is 10 sets of 5 reps. Kettlebell weighs 16kg and dumbbell 12kg.

* Kettlebell cleans 10 x 5 on each arm alternate
* Kettlebell floor chest press 10 x 5 on each arm alternate
* Kettlebell shoulder press 10 x 5 on each arm alternate
* Narrow push ups on the medicine ball X 25
* Kettlebell bent over rows 10 x 5 on each arm alternate
* Dumbbell triple crush x 50
* Kettlebell Seated shoulder press 10 x 5 on each arm alternate
* Wide push ups x 50
* Dumbbell pullovers x 25 Dumbbell russian twists x 25 Dumbbell sicilian crunch
* Shoulder width push ups x 50
* Rustys x 50

Originally posted 2009-05-27 20:48:30.

This evenings workout was a total body workout using bodyweight, medicine ball and dumbbells. A quick warm up followed by 20 reps each shoulder presses x2 and 20 chest presses x2, 20 squats, 20 lunges, 12 calf raises x2, 30 seconds mountain climbers, 20 reps astride jumps jumps x2, flys, arnold presses, lateral raises, 120 push-ups a mix of shoulder width and wide grip, 20 close arm push-ups, 20 one legged push ups 10 on either leg, 30 seconds plank x2, 20 leg circles x2, reverse push-ups x2, 20 bicep curls, 20 sumo squats x2, 30 squat thrusts, 50 medicine ball sit-ups and 20 Sicilian crunches with the medicine ball. Followed by stretching.