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.
Tagged as:
bicep curls,
bicycle crunches,
bodyweight,
calf raises,
dumbbell,
front punches,
gymboss,
gymboss interval timer,
gymboss timer,
lateral raises,
press ups,
squats,
tricep kickbacks,
workout
For this evenings workout I ran up to the football pitch and worked through a deck of cards and after a quick drink, shuffled the cards and worked through the deck again. The exercises were:
Suits
* Hearts : Diamond press-up
* Diamonds : Tuck jumps
* Spades : Squat thrusts
* Clubs : Leg raises
Repetitions
* ace = 11 reps
* 2 = 2 reps
* 3 = 3 reps and so on
* Jack = 11 reps
* Queen = 12 reps
* King = 13 reps
* Joker = 25 of the previous exercise.
Using a deck of cards to workout is one of my favorite fitness tips as the workouts don’t require any equipment, can be done anywhere, are portable and are as challenging as any workouts that you could ever try. For people who are just starting with strength training a bodyweight workout using a deck of cards is often more than enough to begin with and it gives you a good foundation of strength you can build on later.
Give the deck of cards a whirl, you won’t be disappointed.
Originally posted 2009-08-19 20:49:02.
Tagged as:
deck of cards,
leg raises,
press ups,
squat thrusts,
tuck jumps,
workout
