Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Aug 7, 2019 0:11:33 GMT
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Aug 7, 2019 3:14:59 GMT
Conditioning Circuit
10 Step Ups
5 Pushups
10 Hindu Squats
10 Step Ups
5 Pushups
10 Hindu Squats
10 Step Ups
5 Pushups
10 Sit Up Punches
7 Rounds In 24:38
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Aug 10, 2019 5:08:50 GMT
Today was a spread out day of Microworkouts. Sometimes even the little things can have a huge impact even if it's so simple and basic....
-Bob Backlund Superset
10 Step Ups
10 Ab Wheel Rollouts
5 min Non Stop
-Step Up & Climb Superset
10 Step Ups
10 Mountain Climbers
5 min Non Stop
-Step Up, Slam It & Crawl Tri Set
10 Step Ups
5 Death Star Slam Ball Slams (20 lb)
Bear Crawl 10 Yards
5 min Non Stop
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,722
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Post by pierinifitness on Aug 10, 2019 6:47:20 GMT
8/9/2019
1# - bar dips x 5 EMOM for 20 rounds = 100 bar dips in 19:14.
#2 - slow run 1 mile warm up in 11:29.
#3 - Sprint 8 - run fast 0:30 jog recovery 1:30 for 8 rounds = 1.71 miles in 16:00 - mile pace equivalent times for fast run rounds ranged from 6:16 to 6:43.
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Aug 10, 2019 19:44:19 GMT
Work Them Legs Circuit
20 Step Ups
20 Side Leg Raises
20-Count One Legged Hold (L)
20 Step Ups
20 Knees To Elbows
20-Count One Legged Hold (R)
10 Rounds In 39:03
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Aug 11, 2019 17:54:50 GMT
408 Step Ups in 23:21
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,301
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Post by MBS on Aug 12, 2019 3:51:55 GMT
50 lb weight vest workout:
Squats 1 x 50 reps, good morning 1x 25 reps
50 minute walk in the afternoon Vegas sun.
TBDL. 1 x 7 x 225.
Short effective workout.
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Deleted
Deleted Member
Posts: 0
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Post by Deleted on Aug 12, 2019 21:21:01 GMT
Circuit Workout
10 Step Ups
10 Calf Raises
10 Side Kicks
10 Step Ups
10 Push-ups
30 Palm Strikes
10 Step Ups
10 Sit-Up Punches
10 Sitting Twists
10 Rounds In 34:49
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Post by ddh on Aug 13, 2019 5:12:38 GMT
Been on a Alaskan cruise with my wife for our 30 th wedding anniversary for 10 days and my annual dudes vacation with a bunch of friends I use to work with, but have been doing push ups, walking , hammer strength rowing machine, Bw squats and hanging leg raises, going to get back on a regular routine tomorrow.
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jonrock
Caneguru
Rock-a-hula
Posts: 971
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Post by jonrock on Aug 14, 2019 10:43:45 GMT
Everything a single TSC 20-20-20-20 set except where noted
Seated leg press Hip aduction Hip abduction Calve raise Shoulder press Lateral raise Compound row + 1x 20-20-20 (first set not until 100%, 2 sets total) Neck flexion Neck extension (triceps) 20-20-20-10 (good for triceps, neck does not get much work) Neck extension against fixed object Grip crush (grenadier grips) + 1x 20-20-20 (first set not until 100%, 2 sets total) Front plank (elevated) Reverse plank 1x 20-20 + 2x 20-10 (3 sets total)
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Post by guyincognito on Aug 17, 2019 1:12:31 GMT
In the AM: 1 set of Broomstick Good Mornings (with 5 foot Bo staff)
Within the hour: 38 minutes of Heavyhands health bounce on the Urban Rebounder, using 8lb chrome dumbbells which I've had for like thirty years. And I watched the Cubs game. Real nice endorphins from the panaerobic cardio. I also like the effect on my chest and arms. Overhead press, forward press, side lateral raises, forward raises, hammer curls, hammer curls into overhead presses, biceps curls to triceps curls in fluid motion or singular. With some exercises I had to stop and just focus on the arms to get through it.
Just noticed that I didn't do any upward rows. That's good to know for next time.
I do really recommend the endorphins.
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Post by guyincognito on Aug 17, 2019 1:20:54 GMT
Step Ups are a great cardio exercise, especially with Heavyhands. The cardio step that I have uses stackable risers that act like shock absorbers. I think it's saved a lot of stress on my joints.
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Post by mr potatohead on Aug 17, 2019 2:39:24 GMT
...... Overhead press, forward press, side lateral raises, forward raises, hammer curls, hammer curls into overhead presses, biceps curls to triceps curls in fluid motion or singular. With some exercises I had to stop and just focus on the arms to get through it. ..... Except for the side lateral raises or anything with my arms out straight and parallel to the floor, I do this and more while walking (& partial lunge walking) with 12# or 15# in each hand and then, straight carry or swing with 30+# jugs. Usually, just one of those in a day when I do it, never all in one day. I really like the feeling as I move those light DBs around my upper body. I do this in somewhat of a Pete Wagner style. His vids are where I got the idea. One of my favorites while standing or in partial squat is pushing them up, close together and back overhead to make a sort of reach/stretch/back-arching thing, plus I can work the tri's while the weights are back there - and moving my body with the bobbing of the weights as I work the tri's feels good too. I haven't seen Pete do this, but I like it. I actually did this with the 15#ers earlier today. Coincidence? You decide! (Right Bruce?) A session goes until my traps or any other muscles start to ache slightly.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,722
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Post by pierinifitness on Aug 17, 2019 4:26:30 GMT
I’ll add one of my recent workouts using step-ups that I did as a Plan B workout because it was too hot outside where I prefer to train.
8/14/2019 - birthday of my deceased father.
Bar dips x 5 plus step-ups 12-inch step x 25 equals 1 round - completed 20 rounds (100 bar dips and 500 step-ups) in 26:35 - average HR = 138 bpm (77 percent) maximum HR = 155 bpm (86 percent) total 301 calories.
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MBS
Caneguru
Lean, lithe and feral
Posts: 1,301
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Post by MBS on Aug 17, 2019 5:11:20 GMT
Hot where I live this time of the year.
Short weight vest workout. 50 lbs.
good mornings, 5 sets 12 reps supersetted with calf raises, 5 x 25.
Casual ( unweighted) 2 mile walk.
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