4 FEB 2011 Workout
Time to get a little primal again.
This is one of my “embedded workouts”…meaning there is a standard set of movements to go through three times–and there is another exercise that I repeat in between each of those movements.
The standard movements for today:
1. Kettle Bell 20# Walking Lunges with a Shoulder Press–simply walking lunges with 20# kettle bells held at shoulder height. Press overhead on the upward motion of the lunge.
2. 105# Bench Rows–I actually have an Olympic bar and some weight plates now (yikes!) and use this instead of the old log. I wanted heavier weight and had an opportunity to acquire some gear cheaply. This is more like what I used to do as a rower in college. Loved it then, love it now.
3. Backpack Atomic Push-ups–self-explanatory, right?
4. KB 20 to DB 10 Side Lateral Raises–As many reps as I can do with the 20# kettle bells and then as many as I can do with 10# dumbbells. Not a lot of weight, but if you really max the reps, a lot of burn.
5. Webbing Pikes–plank position, keeps legs straight and raise your hips in the air.
6. Ab Choppers on a Physio Ball–Yup, broke down and got a ball–great for core/balance and really lets you stretch abs and rib cage.
I went through that circuit three times with the following exercises imbedded between each of those exercises.
Round 1–Backpack Pull-ups–put on a weighted pack and do pull-ups! What could be better?
Round 2–Webbing Frozen Mountain Climbers–plank position with both feet in the webbing straps. Bring one leg/knee up to your chest and freeze/pause for 2-3 seconds. Repeat with the other leg.
Round 3–Kettle Bell Dead Lifts–Simple but effective movement. I use a 35# kettle bell in each hand.
Work through as quickly as you an and you have a workout that should take you around an hour and that will accomplish more than some people will get done in the gym in two.
Kip Koelsch Author 