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)
- Squats
- 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!
Review...
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...
Welcome to the first "WOW-WOW". This is the "Words of wisdom" - workout of the week. Don't be fooled by the name, it won't be a weekly post, just when I piece together an interesting workout, one I especially enjoy or just one I fancy sharing.
Today I had a day off so this in my head means "crank it up - you don't have to work afterward". So.. I did.
It was my day for shoulders and I was feeling a little lethargic and "under-cardioed" (I don't think that's a phrase?.. basically I felt lazy). So I went on down to the Gallery gym in Windsor and this is what went down. Try it if you like...
Warm up...
- 5 minutes steady rowing
- Rotator cuff/shoulder warm up (3 sets: 20,15,12 reps - see video below)
- 3 x 1 minute rounds of kettlebell swings varying between 2-hand and 1-hand swings and increasing the weight each minute
The rotator cuff exercises I use are like this dude but with bigger weights: http://www.youtube.com/watch?v=EhAPCPAskJU
Exercise one...(Increasing the weights for each set)
- 1 minute treadmill run
- Standing military press (15 reps)
30 SECOND REST
- 1 minute treadmill run
- Standing military press (12 reps)
30 SECOND REST
- 1 minute treadmill run
- Standing military press (10 reps)
Exercise 2...(Increasing the weights for each set)
- 30 seconds rowing
- Arnold press (20 reps)
30 SECONDS REST
- 45 seconds rowing
- Arnold press (15 reps)
30 SECONDS REST
- 60 seconds rowing
- Arnold press (12 reps)
Exercise 3...(using the same weights for each set)
- 90 seconds stepper machine/rolling stairs
- Front raise, lateral raise super-set (12 of each)
30 SECONDS REST
- 90 seconds stepper machine/rolling stairs
- Front raise, lateral raise super-set (12 of each)
30 SECONDS REST
- 90 seconds stepper machine/rolling stairs
- Front raise, lateral raise super-set (10 of each - I was puffing a bit by now)
Exercise 4...the "finisher"...
Shrugs(dumbell or barbell style)... tabata style. 4 minutes my hands won't forget any time soon!
(If you're not sure on what exactly "tabata" is, you can find an explanation in my previous blog post "HELP, I don't have time to train!")
After this workout I was pretty much dripping. My heart was working overtime towards the end of each set - vascular shunt at it's finest (look out for future posts on vascular shunt training). Blood was travelling to the legs, then not only to the upper body, but all the way above the heart and over head. (This kind of workout is not recommended for anyone elderly or with a heart conditions or weak heart of any kind!)
This is a great workout and a quick one too. Great calorie burning and a method which can be applied to most muscle groups or styles of workout.
There are just a few issues to consider before trying it.
Issues to consider...
- Don't do it if you're new to the gym - you'll feel sick for sure!
- Don't do it if, as mentioned above, you are elderly or with a heart condition or weak heart of any kind
- I personally wouldn't do it with a complete leg session. It works well with one or two exercises but ultimately the cardio will impact the performance of the legs and ultimately compromise the quality of the session
- Think about your gym layout and the time that you're going to try it. It won't work if you need to move miles between equipment
- Likewise, if it's busy and someone is likely to use the equipment as soon as you move off it, this won't work either. Probably not one to try at peak time
- Be kind. Adjust the weights etc for the next set, THEN take your 30 seconds rest - you've earned it! If this is new to you allow a little extra time to regain your breath
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