This is a great workout that targets all the major muscle groups while not over-stressing any one muscle group. It combines both arm, leg, and core work into a tough circuit routine.
Just like always, do each exercise as many times as you can in 1 minute. Do all 8 exercises with minimal rest in between and then take a min or two break. Do 3 sets of the exercises.
1. Deadlifts (these are a typical Crossfit exercise… basically lifting a weight from the floor)
3. Dumbell chest press
4. Squat press (you can help push the dumbells up using the momentum as you come up from your squat)
5. Pull ups
6. Plank push ups
7. Single leg wall sits (30 sec each side)
8. Sit ups (with a medicine ball. make sure the ball comes all the way over your head and touches the floor)
This workout adds onto the concept of “super-setting” during your workout. That is, doing two or three exercises one right after the other with minimal rest in between. Using “super-sets” in strength training functions to increase muscle strength and endurance and get some cardio all at the same time. It can also reduce time spent in the gym while getting a more complete workout.
The challenge today is a Super Super Set workout. Yeah I said it, a double Super! Instead of doing two or three exercises in a row, this workout combines 8 exercises in a row. Do each of the exercises for 1 minute with minimal rest in between. Try doing three sets of the circuit with one to two minutes of rest in between each set.
1. Incline dumbbell press (with weights)
2. Squats (with weight and make sure to keep your form when you get tired, weight on your heels and your back straight)
3. Pull ups (no weight)
4. Push ups (no weight)
5. Jump rope (no weight)
6. Plank rows (pull the cable so that your elbow comes to your side. Make sure to keep your hips level and in line with your head just like during a regular plank)
7. Sit ups with a medicine ball
8. Wall sits (yes for an entire minute)
Sounds too hard… try doing each exercise for 30 seconds to start with, or only two two sets. Have fun!!
This past weekend was an impromptu race weekend in St. Augustine, FL. I ran their 5k race which benefits the EPIC Behavioral Healthcare, a non-profit community health clinic. For information about the race and EPIC, check out their website. The race had several unique characteristics.
1. The start time was 4:30 in the afternoon.
2. There was a food tasting festival afterwards that included live music.
3. There was a free beer along will all the bagels and bananas you could ever want.
The course was relatively flat, with half traipsing through Anastasia State Park and half through a relatively shady neighborhood. The only tricky part was the start which was relatively wide but narrowed to a dirt/sand trail within about 100 m. The trail portion was only about a quarter mile in length and the rest of the course was on asphalt.
Race day was warm, especially with a start time in the afternoon. I’d say about 75 degrees F. There were 395 entrants which included some walkers and stroller runners.
With all my training I managed to set a personal best (post high school era) of 27:43 and a pace of 8:56 min/mile. I came in 5th in my age group and 95th out of all the runners there. All in all, a pretty good day!
A super cool infographic from tribesports.com about running!