Post on 30-Jun-2020
20 Fat Burning, Age-
reducing Exercises that
don’t Suck
Workout #1
▸ #1 Push Up
Click for the Linked Videos
Workout #1
▸ #1 Push Up▸ #2 Inverted Row
go here for a suspension trainer
Click for the Linked Videos
Workout #1
▸ #1 Push Up▸ #2 Inverted Row▸ #3 Broad Jump
Click for the Linked Videos
Workout #1
▸ #1 Push Up▸ #2 Inverted Row▸ #3 Broad Jump▸ #4 Body Weight Squat
Click for the Linked Videos
Workout #1
▸ #1 Push Up▸ #2 Inverted Row▸ #3 Broad Jump▸ #4 Body Weight Squat▸ #5 Rock Carry
Click for the Linked Videos
▸ Push Up - 3 Sets of 15 reps▸ Inverted Row - 3 Sets of 8 reps▸ Broad Jump - 3 Sets of 5 sequentials jumps▸ Body Weight Squat - 3 Sets of 20 reps▸ Rock Carry - 3 Sets of 30 second carry
Example Workout #1
Workout #2
▸ #6 Dips
Click for the Linked Videos
Workout #2
▸ #6 Dips▸ #7 Negative Pull Up
Click for the Linked Videos
Workout #2
▸ #6 Dips▸ #7 Negative Pull Up▸ #8 Single Leg Get Up
Click for the Linked Videos
Workout #2
▸ #6 Dips▸ #7 Negative Pull Up▸ #8 Single Leg Get Up▸ #9 Lunge
Click for the Linked Videos
Workout #2
▸ #6 Dips▸ #7 Negative Pull Up▸ #8 Single Leg Get Up▸ #9 Lunge▸ #10 Racked Carry
Click for the Linked Videos
workouts With
Basic equipmentSimple barbell, dumbbell & kettlebell exercises.
Workout #3
▸ #11 Barbell Overhead Press
Click for the Linked Videos
Workout #3
▸ #11 Barbell Overhead Press▸ #12 Bent Over Row
Click for the Linked Videos
Workout #3
▸ #11 Barbell Overhead Press▸ #12 Bent Over Row▸ #13 Deadlift
Click for the Linked Videos
Workout #3
▸ #11 Barbell Overhead Press▸ #12 Bent Over Row▸ #13 Deadlift▸ #14 Goblet Squat
Click for the Linked Videos
Workout #3
▸ #11 Barbell Overhead Press▸ #12 Bent Over Row▸ #13 Deadlift▸ #14 Goblet Squat▸ #15 Suitcase Carry
Click for the Linked Videos
Example Workout #2
▸ Barbell Overhead Press - 75 lbs, 3 x 8 reps▸ Bent Over Row - 75 lbs, 3 x 8 reps▸ Deadlift - 100 lbs, 3 x 8 reps▸ Goblet Squat - 50 lbs, 3 x 10 reps▸ Suitcase Carry - 35 lbs, 3 x 40 yards
Workout #4
▸ #16 Kettlebell Overhead Press
go here for Kettlebells
Click for the Linked Videos
Workout #4
▸ #16 Kettlebell Overhead Press▸ #17 Dumbbell Row
Click for the Linked Videos
Workout #4
▸ #16 Kettlebell Overhead Press▸ #17 Dumbbell Row▸ #18 Double Leg Get Up
Click for the Linked Videos
Workout #4
▸ #16 Kettlebell Overhead Press▸ #17 Dumbbell Row▸ #18 Double Leg Get Up▸ #19 Kettlebell Front Squat
Click for the Linked Videos
Workout #4
▸ #16 Kettlebell Overhead Press▸ #17 Dumbbell Row▸ #18 Double Leg Get Up▸ #19 Kettlebell Front Squat▸ #20 Farmer’s Walk
Click for the Linked Videos
circuits
There are many ways to implement circuit training so your workout possibilities are almost endless.
Circuit Type
1. Super Set
how to vary your circuit training
How to Do It
1. Exercise Pairing
Circuit Type
1. Super Set2. Sequential
how to vary your circuit training
How to Do It
1. Exercise Pairing2. Continuous Loop
Circuit Type
1. Super Set2. Sequential3. HIIT
how to vary your circuit training
How to Do It
1. Exercise Pairing2. Continuous Loop3. Time On/Time Off
Circuit Type
1. Super Set2. Sequential3. HIIT4. AMRAP
how to vary your circuit training
How to Do It
1. Exercise Pairing2. Continuous Loop3. Time On/Time Off4. Rep Total in Fixed Time
Set #1▸ Dips x 6 followed by Negative Pull Up x 3▸ Single Leg Get Up x 5 followed by Lunge x 8▸ Racked Carry x 40 yards
Repeat for sets 2 and 3
Superset Workout
▸ Push Up 10 reps to▸ Inverted Row 8 reps to▸ Broad Jump x 5 jumps to▸ Body Weight Squat x 15 reps to▸ Rock Carry x 30 secs to rest
That’s set #1.Repeat for sets 2 and 3
Possible Circuit Workout
Set a timer, 20 seconds on, 40 seconds off▸ Barbell Overhead Press - 20 secs, rest 40 ▸ Bent Over Row - 20 secs, rest 40▸ Deadlift - 20 secs, rest 40▸ Goblet Squat - 20 secs, rest 40▸ Suitcase Carry - 20 secs, rest 40
Continue back to top of circuit
Example HIIT Circuit
AMRAP (As Many Reps As Possible) counts sets & reps accomplished in a time interval.Set a timer to say 15 minutes and get as many as possible▸ Push Up -10 reps▸ Inverted Row - 8 reps▸ Broad Jump - x 5 jumps▸ Body Weight Squat - 15 reps▸ Rock Carry - 30 yards
Maybe last week you got 4 full sets plus through Squats in set 5. Today you shoot to beat that.
AMRAP Style Circuit
Thanks!
I am
Mark Fickler
Read my blog at Old Spartan Fitnessfacebook.com/oldspartan
@markfickler