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!
I hear too many people complain that they just don’t have time to go to the gym. That they just don’t have time to get in a good workout.
You only need 20 minutes to get in a killer workout. You just need to pick the right exercises.
And crawling would be one of those killer exercises that are perfect to include in a workout when you don’t have much time.
Yea you can make crawling more difficult by adding in chains and weights and such, but you really don’t even need more than your body weight to get in a great workout using crawling.
You can go forward, backward, left and right and do a bunch of different types of crawls. You work your arms and legs and core. AND you will get out of breath doing it if you push yourself to go fast.
Really crawling works it all.
A great crawl to start with is either the baby crawl (basic) or the table top or bear crawl.
To crawl forwards and backwards:
- Start on your hands and knees with your knees under your hips and your hands under your shoulders.
- If you can, lift your knees off the ground so you are on your toes and hands. If this is too much at the beginning, start with a baby crawl from your hands and knees.
- Begin to move forward with a contralateral movement – opposite hand and opposite foot move. Ex: Reach out with your right hand and bring your left knee up to the back of your left wrist. Then bring your left hand forward and your right knee.
- Keep crawling forward for a set amount of feet. Keep a nice table top position with your back. Don’t put your butt up in the air and keep your core tight.
- Once you reach the end of your set distance. Crawl backwards. You will do the same movement just going backwards. This will feel awkward. Do not get too spread out.
To crawl sideways:
- Set up the same way you did with the forward crawl except facing sideways.
- Have your hands wide and your feet together.
- As you move sideways, you will bring your feet wide and your hands together and then bring your hands back wide and your feet together.
- Repeat this motion all the way down and back.
- You can also straighten your knees and remain in a high plank if you would like to change it up.
- Again keep your hips down! No butts up in the air.
The crawl can be used as part of your warm up or added to your workout. Either way you will work your entire body and get some cardio out of it!
Yesterday I incorporated crawling into my workout out at the park and it only took about 20 minutes! Yay sun and yay crawling!
10 rounds as fast as possible
5 pull ups
10 push ups
15 body weight squats
50 ft crawl forwards
50 ft crawl backwards