I still remember the P90X/Insanity thread that GMENGianni started awhile back that had some great discussions regarding different kinds of workouts. But unlike Gianni, I'm not peddling anything...;)
As my two kids take up a large portion of my time when I get home from work, I've focused on shorter, more intense workouts to remain in shape for my Physical Fitness Test and Combat Fitness Test for the Corps. I've also found that I've lost interest in the traditional lifting that I used to do before my kids were born (they just seem so boring to me now). So these days, I mainly do Crossfit-like high intensity circuit training with moderate weights (unless they are deadlifts, bench, squats...then I'll go up in weights).
So anyone have any good workout routines that you can share that fit the criteria of:
1) About 30 minutes (maybe up to 40 minutes)
2) Full body workout (hopefully with weights)
3) Hits cardio
4) Varied enough not to be boring
4 rounds speed bag
4 rounds two-way bag
4 rounds heavy bag
2 rounds shadow boxing
followed by some strength/conditioning: pull-ups, push-ups, floor presses w/dumbells
Tuesday-- I pace around my apartment for 12 hours listening to 60's music.
Wednesday-- I pace around my apartment for 12 hours listening to 70's music.
Thursday-- I pace around my apartment for 12 hours listening to 80's music.
Friday-- I pace around my apartment for 12 hours listening to 90's music.
Have you ever tried the workout "built like a badass"? Pretty good three-day program that incorporates somebasic strength, combo and flexibility concepts. I do an adapted one when i can and it gets the job done.
Wearing a 20lb flak jacket and boots/utes, do 5 rounds of:
1) 60 yards (120 yards round trip) sled pull sprint with 90lbs (in addition to the 28lbs of the sled)
2) KB snatch with 24kg (10 each arm)
3) 60 yards (120 yards round trip) farmers run with two 45lb plates
4) 10 Burpees with hands off push-ups at the bottom
That just sounds awful.
Depending on how much wind I'm sucking, I may put on my Elevation Training Mask for some of the runs to see how bad I can make myself feel.
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I live on a cul de sac on a side road, so I've got about 60-70 yards of open road with minimal car traffic.
Wearing a 20lb flak jacket and boots/utes, do 5 rounds of:
1) 60 yards (120 yards round trip) sled pull sprint with 90lbs (in addition to the 28lbs of the sled)
2) KB snatch with 24kg (10 each arm)
3) 60 yards (120 yards round trip) farmers run with two 45lb plates
4) 10 Burpees with hands off push-ups at the bottom
That just sounds awful.
It sucked...could barely breath with that shit on and the humidity.
The Execu-cizer - ( New Window )
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speed 8.5 for 12 minutes
50 pushups (2x25)
speed 8 for 12 minutes
40 squats
speed 7.5 for 10 minutes
30 push ups (2x15)
speed 7 for 10 minutes
40 squats
finish up with some core
That's a great change up workout...but way too long of runs for me...lol.
I would much rather break them down into 400 or 800 meter sprints and some kind of pushups or squats in between.
It was given to me by a buddy who is training for MMA fights. I didn't think I'd be able to finish the runs either but I managed to get through it.
It's fun when he writes up workouts though because I find it hard to push myself to that level. The next one he wants me to try is
speed 9 for 18 minutes
rest 2 minutes
speed 8.5 18 minutes
rest 2 minutes
speed 8 until you get to 7 miles
Not sure I'll get to that level, but definitely gives me something to work towards
That speed interval thing intuitively looks shitty. If you're training for distance it's not probably not optimal to run at a pace like that for a medium distance, stop moving, and then pick it up again suddenly. And if you're trying to do high intensity I'm not sure that intensity level is giving you an optimal heart rate either.
Pretty much. And by 'that,' I'm assuming you mean awesome? Or did you mean an inconsiderate asshole? Because I'm pretty sure I'm both.
It's fun when he writes up workouts though because I find it hard to push myself to that level. The next one he wants me to try is
speed 9 for 18 minutes
rest 2 minutes
speed 8.5 18 minutes
rest 2 minutes
speed 8 until you get to 7 miles
Not sure I'll get to that level, but definitely gives me something to work towards
That's definitely an asskicker of a workout, no doubt. But since I've stopped distance running years ago (I'm a three miles a year guy now...the required distance for our PFT), 18 minutes is too long (especially if I have to do it twice) and seven miles is too far.
Give me three or four miles worth of 400's and 800's instead.
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you're 'that' neighbor.
Pretty much. And by 'that,' I'm assuming you mean awesome? Or did you mean an inconsiderate asshole? Because I'm pretty sure I'm both.
"Mommy, the dragman is running around the block again!"
I know there are more efficient ways to get work done but it's awesome for endurance, unbeatable for core strength, and I enjoy the record keeping aspect and the pursuit of new records. Probably keep this up through the summer
Herschel walker supposedly did all of this every day as opposed to breaking it up into three days. I don't know how that's even possible unless you spend every waking moment working out
Herschel walker supposedly did all of this every day as opposed to breaking it up into three days. I don't know how that's even possible unless you spend every waking moment working out
IIRC, he only slept a few hours a night.
'Merica!!!
What's your pull-up routine? On my pull-up days, if I hit a 100 during my workout, I'm happy...and I can honestly state that I'm probably stronger at pull-ups than 90% of people I've met. So this 300 seems like a real asskicker.
I'm with you. Pull-ups are one of the most difficult exercise routine a person can do. Shit, most people can't do even one. And if you do strict deadhang pull-ups and none of that bullshit Crossfit gyrations they call pull-ups, you are going to really challenge yourself. I'm very impressed that you do sets of 20s in the beginning...nice!
I try to incorporate weights a lot into my pull-up workouts. Usually start with no-weight warm-up sets (2) of 10. Then I'll start with 25lb for two set of 12-15 followed by 35lb for a set of 10-12. Then I'll try to do five or six sets of max reps with 45lb (usually around 6-8 reps). I'm done after that.
My goal though is to do two pull-ups with my wife hanging on me (115). I've done eight with my kids on me (total of about 65lbs).
Why you such a slacker pothead?!?!
1) Burpee pull-ups (10-1)
2) Clean-to-Press with 115lbs (1-10)
3) Ring dips (10-1)
4) 30in Box jumps (1-10)
Should be a quick workout.
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In comment 12401753 knicks3031 said:
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speed 8.5 for 12 minutes
50 pushups (2x25)
speed 8 for 12 minutes
40 squats
speed 7.5 for 10 minutes
30 push ups (2x15)
speed 7 for 10 minutes
40 squats
finish up with some core
That's a great change up workout...but way too long of runs for me...lol.
I would much rather break them down into 400 or 800 meter sprints and some kind of pushups or squats in between.
It was given to me by a buddy who is training for MMA fights. I didn't think I'd be able to finish the runs either but I managed to get through it.
It's fun when he writes up workouts though because I find it hard to push myself to that level. The next one he wants me to try is
speed 9 for 18 minutes
rest 2 minutes
speed 8.5 18 minutes
rest 2 minutes
speed 8 until you get to 7 miles
Not sure I'll get to that level, but definitely gives me something to work towards
Thats a kick ass workout. Problem is it would lead to nasty shin splints on someone like me in about 2 workouts... I love speed stuff as much as the next guy but am prone to shin splints after a bunch of speed runs. It is a reason why I know longer do my 3-5 mile runs in the 7 minute per mile range. I found that slowering the pace and cutting down the stride length helps me.
Shit man...you can walk a mile in 8 minutes...don't slow it down too much, yo.
1) Burpee pull-ups (10-1)
2) Clean-to-Press with 115lbs (1-10)
3) Ring dips (10-1)
4) 30in Box jumps (1-10)
Should be a quick workout.
Ron, what is a burpee pull up? Do the regular burpee but jump up to the pull up bar do a pull up, then back down?
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Alternating drop-sets (10-1) and increase-sets (1-10)
1) Burpee pull-ups (10-1)
2) Clean-to-Press with 115lbs (1-10)
3) Ring dips (10-1)
4) 30in Box jumps (1-10)
Should be a quick workout.
Ron, what is a burpee pull up? Do the regular burpee but jump up to the pull up bar do a pull up, then back down?
You got it, sir.
The great thing about this workout is that it allows even someone weak in pull-ups to finish the exercise since you can use your legs more by jumping up higher (but will kill your legs). It's good for those, who are good with pull-ups since it allows you to save your legs for later exercises.
My pull-up bar is 9ft high, so I have to get a good jump to grab it (I'm 5ft 10in). It's a great overall workout. And if you want to really make it difficult, do two push-ups at the bottom and do two pull-ups at the top. You'll really mess yourself up.
I'm only one year older than you (35) but turning a year older in three months, So it's getting a bit harder than it used to be when I was in my 20s. And I completely agree with all you've said about the benefits and challenges of doing pull-ups. For me though, pull-ups is my favorite workout.
I also love rope climbing with only arms. It's extremely inefficient but what a great workout.
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In comment 12403265 RC02XX said:
Quote:
Alternating drop-sets (10-1) and increase-sets (1-10)
1) Burpee pull-ups (10-1)
2) Clean-to-Press with 115lbs (1-10)
3) Ring dips (10-1)
4) 30in Box jumps (1-10)
Should be a quick workout.
Ron, what is a burpee pull up? Do the regular burpee but jump up to the pull up bar do a pull up, then back down?
You got it, sir.
The great thing about this workout is that it allows even someone weak in pull-ups to finish the exercise since you can use your legs more by jumping up higher (but will kill your legs). It's good for those, who are good with pull-ups since it allows you to save your legs for later exercises.
My pull-up bar is 9ft high, so I have to get a good jump to grab it (I'm 5ft 10in). It's a great overall workout. And if you want to really make it difficult, do two push-ups at the bottom and do two pull-ups at the top. You'll really mess yourself up.
Fuck thee sir, the regular burpee is more than enough without doubling up!
9 ft up - I don't know if I could reach that high. I prefer the regulation 6 ft pull up bar......
So you're actually going to earn that weed tonight unlike last night, you slacker?
135 * 10
155 * 8
165 * 6
165 * 5
135 * 10
Arnold Shoulder Press - one arm at a time
45's * 10 each arm (5 sets)
Upright Rows
100 lbs 5 sets of 10
Side Raisers
20 lb dumbells 3 sets of 10
15 lb dumbells 3 sets of 10
10 lb dumbells 3 sets of 10
5 lb dumbells 3 sets of 10
Front Raisers
45 lb plate 5 sets of 10
3 miles of cardio
First off, the name really isn't accurate as it doesn't necessarily simulate high altitude conditions as much as it makes breathing a bit more labor intensive. It's a lot like what we used to do in the Corps when doing physical training while wearing a gas mask, which forced your diaghram to work harder to bring in and expel air from the mask. While I see definitely benefits of using it, it's not really like training up in the mountains. It's more about training the diaghram and breath control. If you get into a good breathing rhythm, it's not bad. If you don't, it can cause you to panic a little and hyperventilate.
As far as using it to work out, there are six levels of setting. The default is Level 3, which they say is 9000 feet. Each level is equal to 3000 feet. I left it at Level 3. Lifting weights and doing light calisthenics with it at that level isn't bad, but doing hard calisthenics may be a bit too much for a beginner. If I do 20 burpees with it on, I have to immediately take it off after I'm done as it's just too hard to catch my breath to recover. I have run with it on, but you may want to drop it down a level or two if you are going for longer runs at even moderate pace.
I've ran several 400 meter sprints with it at Level 3, and I felt like I was going to pass out, which caused me to panic a little and take off the mask immediately after each interval. 400 meters at 7:00 pace was hard but ok. 400 meters at 6:20 pace was murder. And I wore it for one set of my sled pull and farmer carry run yesterday, and I realized that I made a terrible mistake.
They suggest that you wear it around the house a bit to get used to it, but I haven't done so much since I don't want to scare my two kids.
Let me know if you have anymore questions.
First off, the name really isn't accurate as it doesn't necessarily simulate high altitude conditions as much as it makes breathing a bit more labor intensive. It's a lot like what we used to do in the Corps when doing physical training while wearing a gas mask, which forced your diaghram to work harder to bring in and expel air from the mask. While I see definitely benefits of using it, it's not really like training up in the mountains. It's more about training the diaghram and breath control. If you get into a good breathing rhythm, it's not bad. If you don't, it can cause you to panic a little and hyperventilate.
As far as using it to work out, there are six levels of setting. The default is Level 3, which they say is 9000 feet. Each level is equal to 3000 feet. I left it at Level 3. Lifting weights and doing light calisthenics with it at that level isn't bad, but doing hard calisthenics may be a bit too much for a beginner. If I do 20 burpees with it on, I have to immediately take it off after I'm done as it's just too hard to catch my breath to recover. I have run with it on, but you may want to drop it down a level or two if you are going for longer runs at even moderate pace.
I've ran several 400 meter sprints with it at Level 3, and I felt like I was going to pass out, which caused me to panic a little and take off the mask immediately after each interval. 400 meters at 7:00 pace was hard but ok. 400 meters at 6:20 pace was murder. And I wore it for one set of my sled pull and farmer carry run yesterday, and I realized that I made a terrible mistake.
They suggest that you wear it around the house a bit to get used to it, but I haven't done so much since I don't want to scare my two kids.
Let me know if you have anymore questions.
Thanks RC! That is very helpful. Intervals seem to be good with it from what you say but let me ask you this. Would you be able to do a slower end run for 3-7 miles with it on or would it be too much? I tend to do my longest runs of the week on the weekends and my schedule calls for them to be the slowest of my runs. I wouldn't wear it for those but am wondering if I would be ok to wear it for my shorter higher intensity ones.
awesome. thanks for the info
For about six months, as I focussed on the kids.
All I have to show for it personally is a protrudance of very, jiggly and loose fat sticking out right around and under my belly button, a gimpy walk, fucked up digestive system, all around lowered muscle mass and reduced mental clarity.
I tell the kids, 'remember last year, when daddy was doing labor work and not eating? well, beneath the very, very, very cute and somewhat jiggly mass, there is The Coiled Steel of Power'
"whatever"
'that said', the son just completed a serious wilderness training thing (included some bouldering - Ronnie, you might like that, but no, he is not special opps material, at all, so back off on that, the daughter? hells yes, she could do it, and watch out) which is cool for an aspy, so there is that, and I have just started them both in some summer tutoring, so, yeah.
Insanity Pure Cardio Tues and Fri - Forgot how kickass this workout is
Wed and Saturday rest
Sunday light cardio (No more than 70% max heart rate). Basically recumbent bike watching the tube... lol