I have yet to post the first workout of the "Recess Renegade" series. I have pretty much filmed the entire workout, except for the negative pull ups. That's one exercise that is going to be tough to film by myself! Once I recruit someone to shoot that footage of me, I will finally be able to share the workout.
Sometimes people get too comfortable at home, and find it difficult to motivate themselves to workout. Having to physically travel somewhere can often make people more accountable. It's also fun to exercise at parks and beaches because the scenery is a tad different than your living room or garage. The Recess Renegade series will incorporate exercises that utilize free equipment like bars and rings that are available at local recreation areas.
Stay tuned! I promise it wont' be long until the first workout is available.
Free workout regimen for those with limited gym equipment, and limited tolerance for health clubs.
Thursday, August 5, 2010
Sunday, August 1, 2010
No Exercise Equipment? No Problem! (Workout #1)
Pyramid
Imagine an inverted pyramid where the bigger base of the form is at the top. It gradually gets smaller as your reach the point at the bottom. This workout is a similar concept. You're going to start the first set performing 20 reps of all 6 exercises. Then do 19 reps of all 6 exercises. Then perform 18 reps, then 17 etc. Be sure to do the exercises in the order below.
Example: Set 1 will be 20 squats, then 20 mountain climbers, followed by 20 isometric push ups etc. After you have done the last exercise (:20 second plank), start back at the top and perform another set of all of the exercises (with one less repetition than you did before). The only exception is on ABC's. In the video 3 repetitions equal 1 rep. For the purpose of this workout each hyper-extension will equal one rep. (Otherwise you'll be doing 60 reps that first set!) Once you've done 1 repetition of each exercise you're finished! Use a stopwatch to keep track of your time. The next time you do this workout try to finish in less time than you did your first time!
*Variation: Perform the prescribed number of repetitions for each exercise every single set. Be sure to ALWAYS do the exercises in the same order. Performing all 6 exercises equals one cycle. See how many cycles you can do in 20 minutes!
For either workout be sure to work quickly, but efficiently. Executing the exercises incorrectly will not allow your body to benefit from strength gains. You could also injure yourself if you are not in control of the movements. Don't sacrifice form for speed!
1. Body Weight Squats x 20
2. Mountain Climbers x 20
3. Isometric Push up x :20 sec
4. Lateral Lunges x 20 (10 each leg)
5. ABC's (superman variation) x 20
6. Forearm Plank x :20sec
1. Body Weight Squat
2. Mountain Climbers
3. Isometric Push Up
4. Lateral Lunges
5. ABC's
6. Forearm Plank
Imagine an inverted pyramid where the bigger base of the form is at the top. It gradually gets smaller as your reach the point at the bottom. This workout is a similar concept. You're going to start the first set performing 20 reps of all 6 exercises. Then do 19 reps of all 6 exercises. Then perform 18 reps, then 17 etc. Be sure to do the exercises in the order below.
Example: Set 1 will be 20 squats, then 20 mountain climbers, followed by 20 isometric push ups etc. After you have done the last exercise (:20 second plank), start back at the top and perform another set of all of the exercises (with one less repetition than you did before). The only exception is on ABC's. In the video 3 repetitions equal 1 rep. For the purpose of this workout each hyper-extension will equal one rep. (Otherwise you'll be doing 60 reps that first set!) Once you've done 1 repetition of each exercise you're finished! Use a stopwatch to keep track of your time. The next time you do this workout try to finish in less time than you did your first time!
*Variation: Perform the prescribed number of repetitions for each exercise every single set. Be sure to ALWAYS do the exercises in the same order. Performing all 6 exercises equals one cycle. See how many cycles you can do in 20 minutes!
For either workout be sure to work quickly, but efficiently. Executing the exercises incorrectly will not allow your body to benefit from strength gains. You could also injure yourself if you are not in control of the movements. Don't sacrifice form for speed!
1. Body Weight Squats x 20
2. Mountain Climbers x 20
3. Isometric Push up x :20 sec
4. Lateral Lunges x 20 (10 each leg)
5. ABC's (superman variation) x 20
6. Forearm Plank x :20sec
1. Body Weight Squat
2. Mountain Climbers
3. Isometric Push Up
4. Lateral Lunges
5. ABC's
6. Forearm Plank
Single Leg Dumbbell Olympic Lifts (Because I'm on the injured list)
After finding out I had chondramalacia (arthritis underneath my knee cap), I had to schedule an arthroscopic procedure to help remove some damaged cartilage. The procedure was on June 14, 2010. As of today, August 1, I still cannot perform body weight squats or low impact plyometric exercises. I have been cleared to do some light stretching and isometric exercises with my injured leg, but my lower body strength training is limited. I have done body weight pistol squats, lateral lunges, and dumbbell RDL's with my healthy leg, but I've been itching to kick it up a notch!
I miss doing Olympic lifts (clean and jerk, snatch), and I won't be able to do them regularly for a while. However, this happens to athletes all of the time. They get injured, begin a rehab program, and sooner or later come back into the weight room to resume training. They have to do modified exercises, limit range of motion, or perform single arm/single leg variations of certain exercises until they are back to 100%. What I am posting is a video of a single arm, single leg dumbbell snatch.
Usually I have athletes do a single leg variation of the DB snatch by having them jump, or pull, off one leg and land on two. A single leg catch position requires more core stability and balance, but I dig the challenge! I still find that I can be explosive on the pull, and get triple extension in the ankle, knee, and hip. Check out the video!
*Please be sure to speak with your physician, physical therapist, or certified athletic trainer before attempting any exercises following an injury.
I miss doing Olympic lifts (clean and jerk, snatch), and I won't be able to do them regularly for a while. However, this happens to athletes all of the time. They get injured, begin a rehab program, and sooner or later come back into the weight room to resume training. They have to do modified exercises, limit range of motion, or perform single arm/single leg variations of certain exercises until they are back to 100%. What I am posting is a video of a single arm, single leg dumbbell snatch.
Usually I have athletes do a single leg variation of the DB snatch by having them jump, or pull, off one leg and land on two. A single leg catch position requires more core stability and balance, but I dig the challenge! I still find that I can be explosive on the pull, and get triple extension in the ankle, knee, and hip. Check out the video!
*Please be sure to speak with your physician, physical therapist, or certified athletic trainer before attempting any exercises following an injury.
Tuesday, July 27, 2010
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!
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!
Monday, July 26, 2010
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?!
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?!
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