new work out wiped me out

RescueRiley

RescueRiley

Joined
Mar 22, 2006
Messages
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my son is just getting to the point that he is really Really afraid of strangers..he just turne 9 mos. I used to take him to the gym with me (they have a babysitter there) but now he's not having it.so I had to come up with something I could do at home in a short amount of time while he naps. So I came up with something and it doesnt look that tough but it's no joke...I might not go back to the gym for a while..The only equipment required is a jumprope and a pullup bar..I'll post it but for but only for your viewing pleasure..I am not reccomending it, especially if you don't already excercise, and you should consult a physician before you begin any physical excercise propgram....( is that enough to appeas the lawyers????)

warm up:jump rope 3 minutes
squats (body weight only) 50 or 25 jump squats for the advanced people
pullups 10-15 depending on how I feel
pushups30-50
situps 30-50
bench dips 15-20
back extensions15
2 minutes of jumprope

all of the excercises are done 1 after another with little or no rest the idea is to complete the entire regime (except the warmup) as many times as you can in 30 min with as little rest as possible... I call it my "spartan" workout because it requires almost no time or equipment but its still hardcore.
 
Don't worry when the kid is about 2 years old he will provide plenty of exercise for you chasing him around !
 
Sounds good Riley, can i make one recommendation ?
Get a pair of the hexagonal dumbells from wally world...not only can you do curls and presses etc but you can use them to vary your hand positions when doing pushups, it makes a massive difference to how they target your chest .I'll do 2 sets close grip,2 medium with knuckles forward then 2 sets wide grip with a parallel grip etc, etc and with a lot less stress on your wrists !!!!
 
Thanks Pit that might be helpful as I've been nursin an injured wrist for the past couple of weeks.. That'll also allow me to add in one of my favorite compound excercises the curl and press ( a bicep curl whch rotates in to a shoulder press) Thanks guys
 
Yeah compound exercises are good stuff....double the pump in half the time eh !!!
I now have better workouts at home than I do at the gym...all you need is a little imagination !!!
 
yeah, alot more functional too..when I first started out I used to body build "today I do biceps" lol ...I had a friend who was a huge jacked body builder and I wa helping him move and I noticed he had a real hard time doing things in multiple planes like reality calls for muscle groups work as teams throughout real life it just makes sense that we should train that way (depending on your goals of course) since that day I started studying military and multisport workouts...Pitdog if you get the chance check out the crossfit website (if you haven't already) they have a videolibrary of hundreds of different excercises for free.
 
has anyone tried crossfit??? i heard about it before and i sure need to get back in shape. Maybe someone has a site on the net that would show diffrent excercises we can do at home. Yea im way out of shape right now.

sasha
 
I did cross fit for a while it bounces around from ridiculously inhuman workouts, to relatively simple ones...its not for the faint of heart...I did the posted workout at home today and it kicked my butt.. like alot of other posts in this forum you don't nec need the dandiest equipment to make things happen...Pitdog if for some strange reason you should ever find yourself in the nyc area and feel like taking a hike or getting a pint, shoot me an email...anybody else...feel free to do the same.
 
Very glad to see the back hyperextensions in there, most people miss them out. I would suggest the same number as you do for situps though. It balances the antagonistic muscle groups. Personally I prefer crunches to full sit-ups, full sit-ups can be hard on your back and mine is a bit dodgy to begin with (thanks to skiing!)

Also seconded on the hex dumbells for pressups - I find it takes a lot of unnecessary strain off my wrists. Alternative I also like is to do pushups on fists.

You can also use the dumbells for forarm excercises. Hold forams level with ground, palms up, role the bars up from fingertips to curling up in a fist grip. Gets a real good forearm pump. Also do the antagonistic muscles by turning palms down and curling bars upwards in a fist grip. Great for extra forearm strength for those big blades.

Very important though is stretching, both before and after excercise. Especially muscle-heavy ones like the pullups etc. I do a quick stretch on the appropriate muscle group between each set as well. I really can't stress enough how important a pre and post stretch is. It helps prevent muscle damage, prevents muscle shortening and stiffness after a workout, and increases the effectiveness of you workouts.

P.s. I'm a qualified senior instructor in free weights (and others), both for general training/bodybuilding and for sports-specific training. I'm also a fat git 'cos I don't train enough at the moment and I sold my rower to buy infi.

Rick.
 
mete said:
Don't worry when the kid is about 2 years old he will provide plenty of exercise for you chasing him around !
Click to expand...

I was about to post the same thing. My daughter is about 13 months and tears through the house like the Tasmanian Devil!
 
RescueRiley said:
I did cross fit for a while it bounces around from ridiculously inhuman workouts, to relatively simple ones...its not for the faint of heart...I did the posted workout at home today and it kicked my butt.. like alot of other posts in this forum you don't nec need the dandiest equipment to make things happen...Pitdog if for some strange reason you should ever find yourself in the nyc area and feel like taking a hike or getting a pint, shoot me an email...anybody else...feel free to do the same.
Click to expand...

Riley that would be great,who knows eh is not like we are a million miles away!!!:thumbup:
 
I have been checking that rosstraining .com out.....if you can watch that and then not want to rush out and start throwing dumbells around and doing pull ups etc then you can't have a pulse.
I had to throw some dumbells around today after watching some and I wasn't even planning on training !!!
 
yeah it's cerainly inspiring if it's after 9:00 pm I don't even got tho that sight other wise I'll neer get to sleep... want to see something cool check out the "muscleup" in the excercise "library" type place it's a pullup straight in to a dip, I can doa fair amount of pull ups and a fair amount of dips but together as one excercise...that's just awesome (can't do one yet thought....can't get the transition.
 
Good post and very fitting for this forum. Cross-training and compound exercises like you mention, won't make you huge, but they sure build strength and burn calories. You could do that routine in the boonies or anywhere as long as you had a jump rope (of course you have cordage, right?!? :D)
 
May I add that getting some medicine ball at home would greatly increase the intensity in the squats, and gives you some more explosive workout as well.
 
RescueRiley said:
yeah it's cerainly inspiring if it's after 9:00 pm I don't even got tho that sight other wise I'll neer get to sleep... want to see something cool check out the "muscleup" in the excercise "library" type place it's a pullup straight in to a dip, I can doa fair amount of pull ups and a fair amount of dips but together as one excercise...that's just awesome (can't do one yet thought....can't get the transition.
Click to expand...

Yeah they look real tough,I can't try them though as I just have regular dip bars...I am back up to doing regular dips with 60 pounds hanging from my waist though,to me these are to the upper body what squats are to the legs !!!:thumbup:
 
Nice....I got to the point where Ii could do 8-10 pullups with an extra 45lbs of weight but can't sem to get past that now I'm tryin to get my non wieghted reps up
 
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