Recess Renegade (Work Out 1: seven:twenty)

7 Station Circuit. Perform exercises in the order below. Begin with one set of the first exercise, then move done the list. Perform only one set of each! Once you've finished exercise number seven you have completed 1 cycle. Start back at the top and repeat the circuit to finish your 2nd cycle. See how many cycles you can complete in 20 minutes. Record your time and try to improve the number of completed cycles or exercises the next time you perform the circuit.

1. Eccentric Pull/Chin Ups; Assisted Eccentric Pull/Chin Ups: x5
*Pull Up (palms face out)
*Chin Up (palms face in towards face)
*Neutral Grip Pull Up (palms face in towards each other)

Eccentric Chins/Pulls: (lattisismus dorsi, biceps, shoulders, abdominals)
Begin hanging from bar with elbows straight. Pull yourself up so that your chin gets above the bar and SLOWLY lock (straighten) your elbows out. An eccentric motion is the lengthening of a muscle. This takes place when you lower your body back down to the initial hang. Lower yourself down taking a 5 to 8 second count. Repeat next rep!

If you cannot perform a full pull up or chin up you can use a jump as assistance. Jump up to the bar so that your chin is above the bar. You are not actually performing an actual pull up. Slowly lower yourself back down as you straighten your elbows. Targeting eccentric strength will help you make gains in basic strength. After a few weeks of performing these "negative" pull ups, you will notice an ability to pull yourself up a little easier to the bar. If you cannot reach the bar, and you have a workout partner, they can spot you. They will assist you and push you up (by the lats, low back, or by holding your feet) until your chin is above the bar.

Eccentric Pull Up


Assisted Eccentric (Negative) Pull Up



Jump (Eccentric) Pull Ups


2.Forward Lunges: x10 reps each leg


3. Lying Trunk Twists: x10 (5 each side)


4. Burpees (advanced/modified): x 10
*Advanced: perform actual push up with chest touching the ground)
*Modified: perform a straight arm plank; no push up




5. Body Weight Squats: x 10
*Advanced: x 20 reps


6. Forearm Plank: x :30 seconds
*Advanced: forearm plank; alternating leg lifts


7. 25 yard sprint
Sprint or stride about 25 yards (75 feet) as fast as you can. Jog back to the pull up station and repeat the circuit!

Recess Renegade

According to dictionary.com RENEGADE, used as a noun, is a person who deserts a party or cause for another. RECESS? Well we all remember that 15 minute intermission from the joys of learning that gave us JUST enough time to scarf down a treat and hit the playground. Put the two together and you have the Recess Renegade!

I deserted health clubs long ago, and really, you don't absolutely need one. My solution to the: anti-gym, anti-monthly dues, anti-I'm paying for this dang membership, I need to start going, anti-Are you using those dumbbells?, anti-Can I work in with you?, anti-meat market from 6-8pm, is for you to become a renegade and come out for recess! I will post total body workouts that you can do without ANY equipment. If you've got a park or beach near your house with pull up bars, monkey bars, parallel bars, rings, bleachers, and rolling meadows, (or just a nice patch of grass), then stay tuned. Forget about "going to the gym". It's time to ditch that party and join the cause!

Where my renegades at?!