roundballnz: (Default)

Bodyweight stuff today, no rhyme or reason just felt like it , that said no need to travel to gym either - IPromise it wasn't watching the cricket excuse!

Bodyweight circuits

Circuit #1 - Repeat 4 times
Prisoner squat - 20 reps
 pushup - 20 reps
Reverse lunge - 10 reps per side
Plank - 30 sec hold
Close-grip pushups - 20 reps 
Side plank - 20  sec hold  per side
X-Body mountain climber 10 reps per side

doesn't look much but enough for a normal off-day - starting tomorrow going to start an  daily am mobility circuit as well

Mobility circuit:
Overhead squat - 15 reps
sumo squat - 15 reps
Diagonal lunge - 12 reps per side 
Spiderman climb - 8 reps per side 
Prisoner forward lunge - 8 reps per side 
Spiderman pushup - 8 reps per side 


roundballnz: (Default)
Weather been a tad random today Gale winds & torrential rain - so naturally passed on the 2 buses to the gym .....

Bodyweight circuits:

Circuit #1
Y-squat -15 reps
Diagaonal lunge - 15 reps per side
Spiderman climb - 15 reps per side
Waters bow - 15 reps
Stick ups - 15 reps

Circuit #2
V squat - 15 reps
Decline pushup - 15 reps
Reverse lunge - 15 reps per side
X-Body mountain climber 15 reps per side
1-leg RDL - 10 reps per side
pushup - 15 reps

Circuit #3
1-leg squats ( on bench) - 8 reps per side
T-pushup - 15 reps per side
Bulgarian split squat - 12 reps per side
1-leg hip extension - 15 reps per side
close-grip pushups - 30 reps



Not bad for Random - weather shd clear by tomorrow so back in gym

roundballnz: (Default)
Today: 3 circuits - on top of being out & about all day ( read walking everywhere)
Total Body Ten Circuit
1A) Y-Squat (15)
1B) Decline Pushup (10)
1C) Step-ups (10 per side)
1D) Pushup (30)
1E) Bodyweight Squat (20)
1F) Spiderman Climb (15 per side)
1G) Forward Lunge (10 per side)
1H) Close-grip Push-up (10)
1I) Stability Ball Leg Curl (15)
1J) Inverted Row (10) *** skipped can't do these @ home
roundballnz: (Default)
passed to me - looks a killer  .......

Core Circuit * 3
Stability Ball Plank Hands on Ball * 45/45/60 secs
Stability Ball Roll out * 15
Stability Ball XBody Mountain Climbers * 8 (per side)
Side Planks 30 secs (per side)
Stability Ball back extension * 10
Stability Ball Crunches * 15
 
roundballnz: (Default)
2 circuits completed for  off-day workout  - Nice!

Total Body Ten Circuit    

1A) Y-Squat (15)          

1B) Decline Pushup (10)       

1C) Step-ups (10 per side)      

1D) Pushup (30)      

1E) Bodyweight Squat (20)      

1F) Spiderman Climb (15 per side)    ### did 8 per side    

1G) Forward Lunge (10 per side)       

1H) Close-grip Push-up (10)       

1I) Stability Ball Leg Curl (15)      

1J) Inverted Row (10)      - ## skipped don't have equip at home to do these  

 
roundballnz: (Default)
One I intend to try someday soon - anyone keen ?????

-------------------------------------------------------------------------------------
The Gauntlet

Sometimes it's not good enough to "do" a BW Cardio workout....this one must be defeated to actually win. Keep track of your time, stay intense, ignor any stares, rest if you have to, but keep moving forward.

Part I: No Treats


1. Stepups with Cross Crawl (a normal CC, but it's done after you've stepped up) - 10 Reps per side

2. Inverted Rows - 15 Reps

3. Running in Place (High Knee Stepping) - 50 Steps per side

4. Bicycle Crunches - 50 per side

5. Decline Pushups - 20 Reps

6. Spiderman Climb - 15 Reps per side

7. Squat Thrusts (burpees w/out standing up. Pushup position, bring knees up to chest, push back out...1 rep) - 10 Reps

8. Prisoner Squats - 20 Reps


Run Through Part I of the Gauntlet 3 times (if you can). My math only gives a total of 595 reps (eg. Running in Place only gives you 50 total reps). 


Part II: The Four Horsemen


1. Pull-ups - 15 Reps
2. Push-up Burpees - 10 Reps
3. Single Leg Squats - 10/side
4. Decline/Incline Push-ups - 10/side *feet on bench, one hand on DB/small medicine ball

Allowable substitutions for the above...Assisted Pull-ups, Single Leg Squats using a bench as an aid, knees on bench while doing pushups of any kind.

Run Through Part II of the Gauntlet 1 time. My math gives a total of 65 Reps.


Part III: Finish The Gauntlet....If You Can


Run Forest Run: 1 mile...jog, walk, dance, or do the Samba, but complete the mile.

* I converted the mile to kilometers....1 mile = 1.609344 kilometers (you can google just about anything)

Total time is the only thing that matters
 
roundballnz: (Default)
Workout A: ( all bodyweight) - 15-30 sec rest between sets

A1 - Squat ( Bar only = 20kg)
Set 1 @ 30 secs = 25 reps
Set 2 @ 30 secs = 25 reps
Set 3 @ 30 secs = 25 reps

A2 - Fullbody swimmers ( cable machine 8 kg each arm)
Set 1 @ 30 secs = 27 reps
Set 2 @ 30 secs = 24 reps
Set 3 @ 30 secs = 25 reps

B1 - Pushups
Set 1 @ 30 secs = 45 reps
Set 2 @ 30 secs = 36 reps
Set 3 @ 30 secs = 30 reps

B2 - Bentover rows (Bar only = 20kg)
Set 1 @ 30 secs = 35 reps
Set 2 @ 30 secs = 36 reps
Set 3 @ 30 secs = 27 reps

C1 Lunges ( alternate)
Set 1 @ 30 secs = 19 reps
Set 2 @ 30 secs = 22 reps
Set 3 @ 30 secs = 22 reps

C2 - Dips
Set 1 @ 30 secs = 30 reps
Set 2 @ 30 secs = 33 reps
Set 3 @ 30 secs = 37 reps

Nice & strong - that was fun!

Profile

roundballnz: (Default)
roundballnz

November 2011

S M T W T F S
  12345
6789101112
13141516171819
20212223242526
27282930   

Syndicate

RSS Atom

Most Popular Tags

Style Credit

Expand Cut Tags

No cut tags
Page generated Aug. 16th, 2017 01:16 pm
Powered by Dreamwidth Studios