I'm forever telling people,
"You don't need any fancy equipment to have a worthwhile training session!"
Personally, I like traditional, old-fashioned, retro, old-school, minimal (call it what you will) training. No flashing lights, unecesary data, over-sized equipment or shiny things.
So.. I created my "10's workout". Here's the format:
- 2x 10Kg dumbells
- 10 exercises
- 10 reps on each
- 10 tmes through
Giving you 100 reps on each exercise and 1000 reps total.
I took a few minutes to scribble down 10 exercises that i could perform alone, in a studio with just me and my dumbells (and a swiss ball).
Here are the exercises that I went with (but not in this order)...
- Chest Press (on swiss ball)
- Front raises / lateral raises (5 of each)
- Press ups on the dumbells
- Shoulder press
- Renegade row (5 each arm)
- Bicep curls (5 eacha arm)
- Skull crushers (on the swiss ball)
- Dynamic Lunges (5 on each leg)
- One leg Romanian deadlifts - 5 on each leg (straight leg deadlifts)
With a little peer pressure (thanks Matt), I stuck with it for 8 "laps" giving me 800 reps total. To be honest, I had one eye on the time, but the tiredness of my shoulders was becoming an issue. Looking back, I seriously regret cutting that corner.
This regret was amplified the next day when my friend Matt decided to try it out and pulled out the full 1000. FACT: He is a better man than me!
Personally, I wouldn't describe this workout as "enjoyable". It was hard work for sure. BUT, gave me a great pump! The veins were working overtime and I got a real sweat on. It wasn't particularly cardio-based but I gradually got more and more tired that day and slept like a trooper. If you try it you'll know exactly what I mean!
It's a very worthwhile workout, there are just a few things to consider.
Issues to consider...
I think the workout could do with a little re-think. The order needs adjusting and I'd chuck out a few of these exercises in exchange for some more core and to give the old shoulders a stretch out or rest.
Still, 40 something minutes that gave me an ace pump and all body workout! Try it, see how long it takes you.
NB: After Matt completed his 1000 we decided that we should try it again in a new format. I WILL join the gang!!.. further blogs, images and videos to follow...