Here are two quick workouts for those that like trying something different than your normal everyday strength training routine.
Workout 1:
Intro: The following workout is designed to help you build muscle, lose fat and improve your conditioning via the neuro-immuno-endocrine response. This occurs after about 14-18 minutes of training for the average person. Always incorporate a warm-up (including a practice set or two performed slowly) and cool-down. If you are not at a high fitness level, you might need to adjust or scale the exercises to match your fitness level.
3-5 min warm-up (joint mobility is preferred, quick tutorial here, full DVD program here)
Repeat for 15-20 minutes, 1 repetition of each exercise, no rest between exercises, 0-15 seconds of rest between each circuit. Work up to being able to do one set every minute, if possible:
- Bodyweight squat
- T-Pushup (1 per side)
- Bodyweight squat
- Lateral lunges (1 per side)
- Bodyweight squat
- Mountain climbers (1 per side)
- Bodyweight squat
- Wrestlers bridge held for 1-3 seconds (aka yoga wheel pose)
- Bodyweight squat
- Spinal Rock (aka reverse situp)
Rest for 0-15 seconds and repeat for desired number of rounds.
Increase the challenge by doing more sets in less time, or by replacing the bodyweight squats with single leg squats.
3-5 min cool-down (including some whole body vibration drills is a great idea, quick tutorial here, full DVD program here).
Note: If you’d like a full conditioning program to help you burn fat and build muscle by maximizing the neuro-immuno-endocrine response, then I recommend the FlowFit program here:
Workout 2:
Intro: The following workout is designed to help you lose fat and improve your cardiovascular and athletic conditioning. Always incorporate a warm-up (including a practice set or two performed at low intensity) and cool-down. If you are not at a high fitness level, you might need to adjust or scale the exercises to match your conditioning level.
3-5 min warm-up (joint mobility is preferred, quick tutorial here, full DVD program here)
Repeat 3-6X, no rest between exercises other than what is stated, 1-2 minutes of rest at the end of each circuit:
- Sprint 50 meters, walk back to starting point
- Full Squat into Forward Leaps to 60% perceived exertion (balance both height and distance of jump)
- Bear crawl 50 meters, walk back to starting point
- Walking lunges to 60% perceived exertion (with weights if necessary)
- Crab walk 50 meters, walk back to starting point
- Alligator walking to 60% perceived exertion
- Lateral side-stepping 50 meters, each direction
Rest 1-2 minutes and repeat for desired number of sets.
Increase or decrease the number of sets, distances, or rating of perceived exertion to change the difficulty of this workout circuit.
3-5 min cool-down (including some whole body vibration drills is a great idea, quick tutorial here, full DVD program here)
To your health and success,
Fitness Professional