Here’s a few new leg based exercise videos I filmed this morning at 5am. Since my client wasn’t feeling good and couldn’t come in and I was already up I tried to make myself productive… 😄
I’ve been busy adding to the exercise library lately the last month or two. Here they are from oldest to most recent…
One of my favorite styles of workouts. A set of jumps, a set of dips, a set of hanging. All different styles and types, over and over again until I feel done. No particular structure other than that, just go with what I feel like. Today it was at the community center and park.
I’ve been playing around with a new workout idea the last week or so and it’s been successful enough that I thought I’d share it. I call it “1,2,3” and it’s a general approach that you can take to just about any exercise(s) you can think of. It can be used as part of a workout or, as I experimented with today, your whole workout. I call it 1,2,3 because it’s literally that simple. 1,2,3 refers to the number of reps you do in a minute and can be used in literally countless ways.
It’s an offshoot of the concepts of time under tension, isokinetic contraction and one minute sets. In this approach every set takes one minute and is a done with a constant speed. This is nothing new as people have been playing around with these concepts for a long time with good results. What I’ve been doing is taking the ideas and giving it a new twist.
1-2-3 is how many reps you do in sets 1,2, and 3.
Set 1 – 1 rep takes one minute. This means 30 seconds to go one way and 30 to return to the start. This is SUPER slow and should be a constant speed the whole time.
Set 2 – 2 reps in a minute. Each rep takes 30 seconds to complete, meaning 15 seconds up and 15 down. Still slow but not super slow.
Set 3 – 3 reps in a minute. Each rep takes 20 seconds, 10 up and 10 down.
Pretty straight forward. You can use it for one exercise or several, your choice. If you choose your exercise/weight correctly, it is VERY difficult to do. As an example, this is what I did today…
Pull, Push, Squat
*1 minute rest between sets
12 sets totaling 30 reps (10 each exercise), which took me about 25 minutes to complete and was a nice overall workout. If you haven’t tried a one minute pushup or pullup I suggest you give it a shot. The key is to go really slow. If you can do 1, then try the 2 rep set, and so forth. You might be surprised at the workout you can get in a few minutes with just a few reps. The slow speed really challenges your strength through the entire range of motion and is great for developing muscular control. There are dozens of variations off this concept I’ll share as I experiment and develop more ideas.
If you give it a shot let me know how it goes!
The latest in the Back & Core series, designed as the next progression for intermediate movers or a stand alone for more advanced movers.
Back & Core 5
Pistol Squat Roll Standups
Table Hip Swivel
Side Plank Reach Under
Side Plank Overhead Reach
Beast Hop Throughs
One Arm Squat Thrust
Elbow to Ankle Lunge
Hanging Leg Raise
Hanging Knee Raise
Hanging Side Crunch
One Arm Hang
One Arm Hanging Leg Raise
I’m a sucker for fitness tests. I know how pointless and/or meaningless many of them are and how limited they are in assessing true fitness but any time I come across a fitness test I just can’t help myself, particularly when this is the headline from Runner’s World:
8 True Tests of Your Overall Fitness
Just because you run doesn’t mean you’re in shape, as one Runner’s World editor discovered.
I have seen a lot of runners that aren’t too fit for things other than running so this caught my attention. I was a bit skeptical as always but interested nonetheless. After reading it, however, I was pleasantly surprised to see it was a pretty good overall fitness assessment.
Basically it’s an adaptation of the 8 Tests of Overall Fitness from a book titled The Better Man Project by Bill Phillips. For the full scoop and much more detail, including the corresponding Men’s Health Fitness Standards, here’s the link.
Of course, I had to put myself through these to see how fit I am. Here are the tests and how I fared…
Check 1: Is Your Core Weak?
Test: Extended Prone Press Up
Standard: Keep body flat and hold 10 seconds
Check 2: Lower Body Power
Test: Broad Jump
Standard: 8 feet
K2: 8 1/2 feet
Check 3: Anaerobic Endurance
Test: Squat, Curl & Push Press 30% BW
Standard: 20 reps in 1 minute
K2: 27 reps
Check 4: Mobility
Test: Wall Squat
Standard: Full depth squat
Check 5: The Beep Test
Test: The Beep Test
Standard: 12 rounds
K2: 8 rounds
Check 6: Upper Body Power
Test: Clap Pushups
Standard: 10 reps
K2: 20 reps
Check 7: The “Go” Muscles
Standard: 1.75 times bodyweight
Check 8: Flexibility
Test: Sit and Reach
Overall, I passed 7 of 8. Not bad.
Looking at the tests I passed easily:
Upper Body Power
Passed by a little:
Lower Body Power
Probably could have predicted the results to be such.
Overall a pretty good overall test. Now I know what I can work on a bit. I tested the Beep test again today and made it to level 9.2 so hopefully it won’t take long to master.
Here’s a video of my efforts:
Filmed a few months ago but recently added to the You Tube library was my trip to William Mason Park in Irvine, CA…
Foam Rolling and Stretching
5 sets of 10-12 reps, increasing weight each set.
Circuit 4 sets
Hanging Iverted Shrugs 10-15 reps
DB Lateral Raise 5 reps
DB Full Raise 10 reps
Bicep Curl (BB or DB) 10-12 reps
Behind Neck Deep Press 8-10 reps
Walking Hop Lunge 24 total steps
~20 Minutes of misc work with no real order or structure, including:
Cable Reverse Flys
…and a few other things I can’t remember at the moment.
Kneeling Fire Hydrant
Skin the Cat
5 reps, 2 warm up sets and 4 work sets
Circuit, 2 rounds:
Standing Triple Jump
One Arm Hanging
Misc sets of:
Some videos of above exercises…
Today I headed over to Sender One climbing center and ended up doing a pretty neat workout.
After some rowing, balance work and general warm up I did this circuit.
I would climb for about 5 minutes, then grab some DBs for 24 lunges (12 each leg), then work on handstands for 30-45 seconds. After a few minutes rest I went back to the rock wall and started the circuit again. Five circuits took about 45 minutes and was a great all over workout.