The Workout Is The Warmup
One of my favorite workouts is to go through this extended warmup…
Warmup Workout
Overhead squat
Jumping jacks
Arm circles
Arm scissors
Lateral bend
Turkish get up
Breakdancers
Kneehug quad stretch
Shadowboxing
Side kicks alternating
Kicks front back alternating
Handstand
Pushup
Pullup
Muscleup
Lunge with reach rotation
Back lunge with overhead raise
Kneeling lunge out
Switching 90/90 stretch
Elbow to instep
Step back to rotated bar raise
Jumprope/Rope swing
Med ball corkscrew press
Staff twirling
Kayakers
Two foot lateral hops
Zig zags
Ice skaters forward/backward
Supine knee twister
Burpees
Wide stance windmills
Alternating T
Plank
Side plank
Grok squat
Hang
Tipping bird stiffleg deadlift
SL toe touch and reach
SL bent airplane
SL balance eyes closed
Archer
Fencer
Ball work ts ys ws or bent over
Bridge marching
Boat to superman
Overhead squat
Tues 4-23-13: Park Day
Today was a park day.
Swinging on the swings.
Swing Jumps.
Playground Transversing.
Jumping and hanging from basketball hoops.
And the most fun…
Base running. Went to the little league field at the park and did some running around the bases. Home runs, doubles, singles, triples, 1st to 3rd, bunt singles, scoring from second, stealing bases. Simply, I just pretended I was playing a baseball game. It was pretty fun and a great conditioning workout. Hopefully no one was watching and wondering why the old guy was playing a pretend game of baseball on the kids’ field, all the way down to giving the third base coach a high five after I hit a walk off homer. 
Fri 4-5-13: Full Body
Full Body
Alternating DB Curl & Press
One Arm DB Bench (half off bench)
Overhead Squat
Cable Push Pull 2 sets (video)
One Arm Cable Press 5 sets (video)
Uneven Depth Push-up to Balance (video)
Giant set of:
20 Overhead Squats
25 Overhead Presses
30 Hang Cleans
35 Back Squats
40 Push-ups
45 Cable Reverse Flys
50 Jump Squats
Thur 4-4-13: Park & Trees
Today was a day at the park, literally. Spent some time climbing, swinging, jumping, sliding, running and just being a kid. Playgrounds are for kids of all ages.
Of course added in some tree work along the way…
Wed 4-3-13: Core
My wife is doing an April Ab Challenge hosted by a friend of ours, so today I joined her…
Core
2 circuits of:
Jackknife 20 reps (10 each, alternate)
Burpees 30 sec
Ab Iso Squeeze 1 min
Mountain Climbers 30 sec
Russian Twists 20 each side
High Knees 30 sec
Plank 30 sec
Squat Thrust 30 sec
Crunches 20 reps
Jumping Jacks 30 sec
Rest 2 minutes between circuits.
Mon 4-1-13: Trees
Climbed trees for about 15 minutes. Found a street with some good trees and climbed up and down each one. Did some other miscellaneous jumping, swinging and hanging, putting together a nice little outdoor workout. Only gathered a few staring spectators in the process…
And only a few scrapes too…
Sun 3-31-13: Bouncehouse Play
Happy Easter!
Today was play day- chasing nearly 10 kids, ranging from 2-12 years old, up, over, around and through a bounce house. I was a monster/wolf and chased little kids/cats around almost endlessly. So cool! I think I had as much fun as they did. Great full body workout and tons of good old fashioned fun play all around.
Mon 3-25-13: Pullups
Pullups
10 sets of 10 scattered throughout the day.
Whenever, wherever, whatever apparatus I was around.
10 Ten Minute Full Body Workouts
Came across a great article at Marks Daily Apple called 10 Full Body Workouts You Can Do In 10 Minutes Flat. Some great stuff in here, bookmark this if you ever need quick and effective ways to move a challenge your body, including some gym workouts but mostly outdoor natural movement challenges.
Mon 3-18-13: Sprints & Glutes
Sprints and Hips/Glutes
Sprints
5 @ 90% 120 yards ~45 rest
Incline Treadmill Sprint
10 sec @ 12 mph, 15 degrees
10 sec @ 12 mph, 19.5 degrees
10 sec @ 10 mph, 30 degrees
Hip Thrust From Floor
10 reps @ 65,155,245,265,265,265, 15 @ 155
RDL
1 cool down set of 15 @ 155
Wed 3-13-13: Full Body Randomness
Got a chance to exercise which doesn’t happen much on Wednesdays and given two workouts this week already I didn’t want to do much so I literally just did whatever random exercise/activity/movement/stretch came to mind.
Randomness
Too difficult to log everything I did but it included planking variations, TRX stretching, core work, hip mobility, research and development (testing out/creating/experiencing) on different exercises with a device called the Land Mine (seen below), bending, twisting, squatting, extending, stretching, flexing and 100 jumping jacks. Just moved my body however it felt like it need
Plank Push-up Countdown
Thought of this a month or two ago on a whim when I wanted a little quick bodyweight workout. Ended up being really challenging. Forgot to post it when I did it but here it is:
Plank Push-up Countdown
This is simply a push-up countdown with 15 seconds of planking between each round of push-ups without resting.
Start in a plank- hold for 15 seconds, then do 10 push-ups and go back to a 15 sec plank, followed by 9 push-ups, another 15 sec plank, 8 push-ups… etc. until down to 1 push-up and finish with a 30 second plank. Total for the set is 3:00 of planking and 55 push-ups and should take around 4:30 minutes from start to finish.
Here’s a video clip of the first couple rounds for reference:
Tues 3-12-13: Upper Body
Upper Body
Alternate 6 sets each:
Bench Press
10 reps @ 65,115,165
185 for 6,8,11
Chin-ups
10,10,10,10,8,9
Superset 3 sets of 12 reps:
DB Incline Press 50,55,55
Dual Cable Wide Pulldown 90
4 circuits of:
Push-ups (Speed x 10, Speed x 15, Plyo x 10, Plyo x 15)
Bear Crawl (20 yards forward, 20 yd backward)
Cable Reverse Fly (7.5lbs) 10,15,10,15
Mon 3-11-13: Glutes, Jumps & Sprints
Hip/Glutes, Jumping & Sprinting
Hip Thrust from Floor (video)
7 sets of 10:
BW,65,115,165,235,255,255
Deadlift
5 sets of 5 at 255
Sprint & Jump
10 40 yard sprints:
Regular x 2, burpee jump & sprint x 4 (video), sprint with hurdle jumps x 2 & handspring, sprint and hurdle jump x 2.
Thur 3-7-13: Videos
Video shoot day…
Chin-up (video)
TRX Lunge & Fly (video)
TRX Shoulder Press (video)
TRX Tricep Extension (video)
TRX Push-up (video)
Lunge To Balance (video)
TRX Reverse Fly (video)
BB Shoulder Press (video)
BB Curl to Chin (video)
BB Reverse Curl (video)
BB Kneeling Curl (video)
BB Thruster (video)
BB Switch Curl (video)
Cable Reverse Tricep Extension (video)
Spider-Man Push-up (video)
In & Out Push-up (video)
Walkout Push-up (video)
Tues 3-5-13: The Mantathalon
The Mantathalon
A client and I took on a cool exercise challenge today. My buddy Bryan over at Frontdive Fitness sent me the workout Mantathalon from T-Nation last week so today we gave it a shot. Developed by Martin Rooney (well known strength and conditioning coach) to test modern day athletes, the competition encompasses 5 events. Using bodyweight for weight and proportion, each competitor has 20 minutes to complete one attempt to failure (or 20 rep max) of the following exercises in this order:
1. Bodyweight Bench Press
2. Chin-up
3. Half Bodyweight Overhead Press
4. +25% Bodyweight Dip
5. Half Bodyweight BB Curl
Max score is 100- Add your reps up and see where you rank. Check out the link above for the article and videos with description, form guidelines and ranking chart.
At a bodyweight of 172, for simplicity I used 170 for the bench press, 85 for the overhead press and curl and 42.5 for the weighted dip.
A challenging workout that was fun to give a go at. I probably won’t do it often but might use it every few months to remeasure.
Mantathalon Final Score: 20+20+18+16+16=90
After the Mantathalon added:
Lat Pulldown 3 sets of 10
Seated Alternating Iso Row 2 sets of 8
Seated Row 2 sets of 10
Hang Power Clean & Press 2 sets of 10 @ 85lb
Mon 3-4-13: Lower Body & Plyos
A quick little sunshine workout in my backyard with the littlest Knapp…
Lower Body/Plyometrics
Squat
BW x 40
Baby Squat and Lunge
~13 lbs x 30 assorted reps
Squat Jump to Broad Jump
5 reps each
Jump Squat/Split Switch Jump Countdown (Video of 10,9,8)
10 reps/10 reps each side
9/9
etc.
Crab Thrust (Video)
3 sets of 10
Single Leg Crab Thrust (Video)
1 set of 10
Deep Baby Squats
1 set of 5
Tues 2-26-13: Pull-up/Push-up Day
Pull-up/Push-up Day
Pullups
Neutral, Chin-up, Wide Grip, Alternated Grip, Alternated Grip, Neutral (1 min rest between sets)
10,10,10,8,7,7
7 Supersets of:
Tree Pullups 7,6,7,6,6,6,5 (different branches/grips)
Plyo Pushups 14,12,14,12,12,12,10
Video
4 Supersets of:
Pullups 8,6,6,4
Pushups 16,12,12,8
(last superset with a 35 lb weighted monkey, my almost 4 year old son)
Tues 2-19-13: Upper Body Challenge
Simple yet very challenging:
Bodyweight Bench/Push-up Countdown
For time:
10 reps BW Bench Press (175lbs)
10 push-ups
9 reps BW Bench Press
9 push-ups
… Down to 1 rep each.
Total Time: 9:58
** Dropped the bench press to 155 starting on the round of 6 reps so that I would be able to get through this in 10 min.
Wed 2-6-13: Core & Sprints
Simple little workout:
5 min misc warmup
Rocky Sit-ups 5 sets of 10-15
100 Yard Sprints 8 (60%,75%, 4@90%)
Mon 2-4-13: Upper Body Pull
Back on it again!
After a few months of messin’ around, it’s time to get back to work.
Pull-ups
Pull-ups
10 sets of pull-ups, one minute rest between each set. Cycle through these 5 grips twice.
Neutral grip, wide, reverse grip, alternated grip, alternated grip.
10,8,8,6,6,6,6,6,6,6
TRX Row
3 sets of 8,7,6
Band Row
1 set of 50
Sun 2-3-13: Bodyweight Circuit
A quick pre Super Bowl party workout:
Squats 100
Frog Squat Jumps 75 (25,20,15,10,5 ~30 sec rest between sets)
Thur 9-6-12: Sprints
Sprints
40 Yard Sprints
3 warm up runs @ 60,70,80%
8 @ 90%
10 second rest between runs
