Not everything’s a circuit
So I’ve always loved circuit training. You can get your heart rate up and work your entire body quickly and efficiently.
But circuit training isn’t necessarily the best way or the only way to get great results.
I think most often circuit training is our go to for workouts because it is easy to great a program using the model and usually the workouts are KILLER.
But a “killer workout” doesn’t necessarily mean that it is helping you reach your specific goals.
Just because you don’t feel like death after a workout doesn’t mean that it wasn’t amazing and even more beneficial than one that completely destroyed you.
Anyway, I’ve definitely been playing around with program design recently. I always think that if you are open to learning, you will continually find better, more efficient ways of reaching your goals.
You just can’t be stuck on having to do a workout that “destroys you” every time.
One great design I’ve been using more often is supersets either with strength and stabilization or strength and power OR, as I mentioned in a post a month or so back, even just sticking with one exercise for a period of time before moving on to the next.
So on that note, I just wanted to share my wonderful workout from today, which is actually courtesy of Aaron the owner at Innovative Results! Honestly the only part I wanted to “die” on was the Versa Climber…but we have a love-hate relationship anyway….
Warm up (foam roll!, band walks, lunges, locomotion)
Kettlebell Jerks (30 seconds right arm, 30 seconds left arm, alternating 5 minutes)
Battling Ropes (30 seconds intense waves all the way down, 30 seconds easy sidewinders, alternating for 5 minutes)
Kettlebell Snatches (30 seconds right arm, 30 seconds left arm, alternating 5 minutes)
Stage Coach Ropes (double arm waves) (30 seconds intense waves all the way down, 30 seconds “punching” rotational work, alternating for 5 minutes)
Kettlebell Long Cycle aka clean and jerk (30 seconds right arm, 30 seconds left arm, alternating 5 minutes)
Battling Ropes (5 minutes)
Versa Climber (30 second sprint, 30 second rest for 5 minutes)
Walk around until you don’t feel like you are going to fall over and not get back up and then foam roll!
A great workout that is challenging, gets your heart pumping, works on full body strength and explosive power and even works on patient endurance!
It does it all…And it isn’t just a workout that “murders you.”
P.S. If you haven’t ever done snatches or long cycle (aka clean and jerk) with a KB before, please check out the videos on the site I linked to above. Kettlebell lifts are way safer than Olympic lifts but that doesn’t mean you shouldn’t have some technical guidance before attempting them!
Posted on November 2, 2012, in Conventional Wisdom - How I hate you, Man Bicep Form Bible, Workout and tagged battling ropes, kettlebell, reaching your goals, weekly workout. Bookmark the permalink. Leave a comment.