roundballnz: (Default)
Will be doing this on Sunday .......

------------------------------------------------------------

Big 5 Bodyweight Circuit + Abs
A) Prisoner Squat – 15 reps
B) Spiderman Push-up – 6 reps per side
C) Stick-up – 15 reps
D) Diagonal Lunge – 12 reps per side
E) Spiderman Climb – 10 reps per side
F) Turkish Get Up – 10 reps per side
G) Plank – 60 second hold
H) Side Plank – 40 second hold

rest 1 minute, repeat 2 more times
roundballnz: (Default)
One I intend to try someday soon - anyone keen ?????

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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)
Another challenge .....
---------------------------------------------------------------------

There are two versions. The Michael Myers, and the Jason Voorhees.

--> Go through each circuit two times for 502 total reps.
--> Rest as little as possible.
--> Timed event.

Michael Myers (Intermediate Version)

31 Bodyweight Squats
13 Elevated Pushups (per side)
31 Lunges (total, not per side, start with your weak side to get extra rep)
13 Inverted Rows
31 Side-to-Side Hops (total)
13 Inverted Rows
31 Close-Grip Pushups
13 Underhand Inverted Rows
31 Jumping Jacks
13 Burpees
31 Diagonal Lunges (total, not per side, start with your weak side)


Jason Voorhees (Advanced)

31 Bodyweight Squats
13 Spiderman Pushups (per side)
31 Lunges (total, not per side, start with your weak side to get extra rep)
13 Pullups
31 Side-to-Side Hops (total)
13 Inverted Rows
31 Close-Grip Pushups
13 Chinups
31 Jumps
13 Burpees
31 Diagonal Lunges (total, not per side, start with your weak side)

Boo!
__________________
Craig Ballantyne, CSCS, MS
Author, Turbulence Training for Fat Loss

challenge

Oct. 25th, 2008 11:09 am
roundballnz: (Default)
........ something we call the Light Day Nutbag Workout aka the LDNBWO.....

LDNBWO

Prisoner Squats - 20
Jumping Jacks - 50
XClimbers (cross-body mountain climbers) - 10/side
Bulgarian Split Squats or diagonal lunges - 10/side
Narrow Pushups - 20
Jackknife (feet on ball, hands on ground) - 10
Burpees - 10

Rules:
a) Repeat again and again and again (if you can)
b) 20 minute time limit
c) each rep is 1 Point
d) additional 1/2 Point for each Pushup Burpee
e) additional 1 Point for each Spiderman Pushup Burpee


Edit:
Okay, I challenge anyone to do that & still have a dry shirt!!

haven't bothered too much with the math ( ie 1/2 points) just done the 1rep=1point. which works out 150 reps per round.

with a couple of 30 sec rests in their I managed 4.5 rounds

end result 710 points - not bad for Saturday night

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November 2011

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