Wednesday, July 27, 2011

Tworkout N Twelve: Midweek Pro Challenge - Grade H

So like I said, this site will be evolving over the next few weeks as I get a better feel of how to serve everybody that comes to the site effectively.


And its time for one of those changes.


It is important to me that there is something to challenge everybody's personal fitness levels so I will begin adding diffferent "GRADES" of workouts for you to pick and choose from.


ALL workouts should be INTENSE, no matter where you are physically, but the DIFFICULTY of the moves is what will be graded.


Workouts will be accompanied by an "L" - Low degree of difficulty, "M" - Moderate degree of difficulty or finally, "H" - High degree of difficulty.  No matter which workout you choose, you can always increase difficulty by adding work time and decreasing recovery time.


Conversely, you can make a tough move workout easier by decreasing work time and increasing recovery time.  Keep challenging yourself people and stay consistent. You'll be shocked by how quickly your body will adapt and progress.
Time to get moving.

Todays GRADE: H

Equipment needed: 5-8 lb DB's and Resistance Band

Time :40 seconds workout/:20 seconds recovery

The Moves:
1) Burpees w Plyometric Jump

2) Weighted Lateral Lunge w Touch

3) Band Deadlift to High Row

4) Weighted Jackknife Abs


Descriptions
Burpies w Plyo Jump:
Stand tall w feet slightly apart. Drop down and place hands on floor in front of you and "pop" your legs back so you are in a push up position. Do a pushup and then pop feet forward CLOSE to hands. From there JUMP back up with hands overhead, land softly to start position.  These are kinda rough so pace yourself.

Weighted Lateral Lunge w Touch:
Stand tall with feet together and dumbbells at your sides.
Step out with right leg and bring weights down touching floor on both sides of foot and keeping left leg straight, ALWAYS keep head looking up. POP back to start position and repeat on left side.

Band Deadlift to High Row:
Secure resistance band to doorknob furniture leg.  Hinge forward with arms extended and move back till band has NO slack.  In ONE motion quickly push hips forward so you are standing and PULL hands(band handles) toward earlobes keeping elbows high. Butt should be tight and shoulder blades flexed. Back to start and do it again...and again...

Weighted Jackknife Abs:
Lie on floor with arms extended above head. With ONE light dumbbell between your hands, lift legs and arms simultaneously so they meet in a "jackknife" position making sure you shoulder blades come UP OFF OF the floor. Squeeze those abs with EVERY rep and look for that burn.

Ok...FOUR moves THREE rounds. This is a tough one so good luck and get going!


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