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
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…
It’s that time of year again where myself and tens of thousands of other hopefuls apply and are now awaiting word from American Ninja Warrior. In theory the west coast competition happens in mid March which means you’re hoping for a call sometime in February. If March comes around and you haven’t heard anything it pretty much means start training for next year unless you want to be a walk on (which unfortunately means camping out in Venice Beach for a week and a half which most people, myself included, aren’t going to do).
Although 50,000 applicants for 600 spots means the odds are forever not in our favor, most ninjas keep prepared just in case. So I’ve been doing my usual training program the last couple months which has been unstructured, sporadic and intuitive in hopes of keeping a mild baseline of ninja-fit. I’m not nearly where I was last year because life has pushed my priorities elsewhere but I’m still doing ok grand scheme.
In general I still train the same ways and keep as much variety as I can. As a goid example the last week has seen 3 “workouts”…
Mild Ninja training:
Rock Climbing/Basketball Shootaround
Gym: 5 circuits of increasing weight for about 10 reps:
Straight Arm DB Flys
Bridging DB Triceps Extension
Hanging Side Crunch & Skin The Cat
I just bought a razor scooter to incorporate as well and can’t wait to play around on that.
I’ll be sure to share if anything good happens on the ANW front!
I often like to do age related workouts on my birthday to celebrate the end of a year and beginning of a new one. For a few years it was timed Franzens, which came to an end at 35 because I just couldn’t wrap my head around 35 of those as fast as possible. This year was like most of the others where I use my age as the rep number and do a bunch of exercises for that day’s work.
Kyle’s 38th Birthday Workout
1 set of 38 reps:
38 reps each:
Over multiple sets, did 19 reps before moving on to next exercise then repeated circuit once more for 19 reps each.
Jump Squats/Split Switch Jumps
One Arm Hang
10 exercises, 380 reps. About 50 minutes. Not a bad way to finish the year.
After a little break from exercising and a big break from posting about it I have decided it’s time to get back into it. I’ve been playing around with a few new things lately so I thought it would be nice to share them on the site.
Most of my personal fitness has been light the last two months as made it a point to separate from working out. I took it easy for the most part with a few light things here and there and enjoyed a two week vacation with lots of golf, pool time and bike riding.
I returned to regular life with a ninja warrior competition last weekend and got back in the swing of things with a trip to a local university for some play and exercise…
Here’s a few other exercises I’ve been incorporating lately…
Glad to be back!
One of the most complete and fun “Me and…” workouts I’ve had. Found a slight incline for a little roll factor to make it a touch more work than flat ground but either would work really well.