This workout is based on the pit workout.

After a quick warm up. 5 minutes shadow boxing, on the 30 seconds, 5 burpees, on the minute, 5 squats.

1 minute water break, then its into “blackjack” 20 press-ups, 1 squat thrust, then 19 press-ups then 2 squat thrusts and so down to 1 press-up and 20 squat thrusts, everything adds up to 21 “blackjack”

1 minute water break, then 50 straight punches left and right.
3 minutes jump rope.

1 minute water break, then 50 medicine ball sit ups, 50 medicine ball leg raises, 50 bicycles, 50 rustys, 50 medicine ball twists.

This was my workout for Mon 15th June.

Originally posted 2009-06-15 19:42:19.

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.

This evenings workout was a mix of dumbbell and bodyweight exercises, If you want real fitness, fat loss and physique building results that you can use in the real world, then combining bodyweight and dumbbells is the best option. Forget about strapping yourself into some machine that has no relation to any movement you’ll do in the real world. Bodyweight calisthenics are the best way to train your body to move in the way it most naturally moves. Dumbbells are the best way to train your body to move objects. You can use dumbbells in unison, one at a time or in an alternating manner. Again these weighted resistance movements are closely related to the way you move in the real world.

Example bodyweight and dumbbell circuit workout. Each exercise is done for 30 seconds time with 30 seconds rest using the Gymboss Timer. Work through the circuit twice.

* Split dead lift
* Press-ups
* Shoulder press
* Plank
* Dumbbell lunges
* Mountain climbers
* Bent over row
* Side crunches
* Seated Russian twists
* One arm snatch (30 seconds each arm)
* Jumping jacks
* Dorsal raise
* Squat thrusts
* Sicilian crunch

I worked through this circuit twice. This was my workout for the 15th July.

Ran down to the beach and after a quick warm up spent 5 mins shadow boxing with 5 sets of 10 burpees mixed in then about 30 minutes of sets of 30 press-ups, ordinary, narrow, wide, kempo, robot, the pit press-ups these are done by counting, on the count of one do one press-up on two do two on three do three and so on to ten without stopping, plyometric, clap and whatever other types I could think of with 30 seconds shadow boxing as active rest. Ran back to the hotel.

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.

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.

8 rounds of 40/20 using the Gymboss Timer

* Burpees
* Dumbbell seated presses
* Press ups
* kettlebell clean and press
* Water Rower