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Ustawa o dzierzawie indianskiej ropy

Posted by Superfiend on Feb 1, 2011 9:14:39 AM

This new workout feels awesome. Here's my updated Strength routine:

The entire routine is completed while wearing my weight vest currently set to 20lbs and two 20lb kettlebells when appropriate.

 

Warmup (2x):

10 standard pushups.

20 standard lunges.

5 full extension wide handhold pullups.

Shadow boxing (dynamic stretching)

 

Workout:

Each exercise, as previously stated, is performed nonstop for 60 seconds. 15 second rest between exercises. I've been using a little stopwatch for which I've developed a love/hate sentiment.

 

1. Kettlebell Pushups + Raise

    Dip down between kettlebell handles, push back up. Bring one bell up above your shoulders to form a vertical line with both arms, hold for a second, then bring back down. Next repetition is for the other bell/arm.

 

2. Kettlebell Swings:

    Standard kettlebell exercise. Feet a bit more than shoulder-width apart, swing kettlebell between legs up to chin level, then back down.

 

3. Forward Lunges.

 

4. Kettlebell Rows:

    Shoulder-width stance. Bend forward at the waist holding both kettlebells close to the floor. Bring both bells up to the chest, then lower without touching the ground.

 

5. Side Lunges:

    Can be done while holding kettlebells, but I don't feel like it's as beneficial for me at this point.

 

6. Kettlebell Pushups + Rows:

    Same as previous kettlebell pushup, except at the top of the push you bring one bell up to your chest, hold, then lower the bell back to the floor.

 

7. Forward Lunges with upper body twist:

    Just as it sounds. I twist to both sides during each lunge.

 

8. Decline Pushups:

    Prop your feet up on a chair, couch seat or other relatively low surface. I recommend doing sets of low reps (4 or 5) and taking a few breaths before the next set. I usually tap out of this portion around 40 seconds.

 

9. Mountain Climbers:

    Pushup position, bring one leg up to chest then back to starting position and alternate quickly. I can't yet do 60 seconds of this nonstop after the other exercises. I'm improving, though.

 

10. Pullups:

       The Tough Mudder site recommends chinups but I change the type of pullup each time I do this routine. I usually break it into mini-sets of 5-6 pulls and then allow a rest while still hanging. This is awful with the vest after having done the other arm-intensive exercises.

 

11. Plank:

      The familiar old plank hold. Grin and bear it. This is cake for me without a vest, and without having done all the other exercises prior, but doing it with those things in place is quite a feat. I  finally held out for a full minute today for the first time.

 

12. Oblique Plank:

       Then they hit you with this. You're supposed to hold each side for a full minute. I'm up to 45 seconds on each allowing a 15-second rest between the sides.

 

13. Squats:

       Just standard bodyweight (or weighted) squats. I'm planning on substituting this for one leg squats once I'm strong enough.

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