First of all, I’d like to point out that I successfully read Monday night for over an hour. Not to brag but I was all alone in the house (not counting Doug) and it was dark out the entire time. I didn’t even freak myself out! This time I tried reading in the living room with the lights on so I could see all around me. I figured if I could see most of the upstairs of our house (both entrances at least) then I wouldn’t be as scared. I think it worked! I didn’t let my silly mind take over and come up with hypothetical, and impractical I might add, events that would lead to me being kidnapped or murdered. I’d count that up as a big success!
This week’s Workout Wednesday is a similar format to last week’s. If you missed that post then read Ditch the Steady State Cardio (DTSSC) for a killer workout that keeps your heart rate up without having to be on the elliptical or treadmill the entire time.
The workout last week focused less on increasing muscle strength and more on increasing muscle endurance. I wanted this workout to focus more on strength. It works several elements of the upper body including biceps, shoulders, triceps, and abs. Try to go fairly heavy with these moves. I threw the power exercise in there to keep the heart rate up.
These five exercises are done as one giant set – one exercise after the other with very minimal rest in between. It is not meant to be done quite as quickly as the DTSSC, but there should not be a ton of resting in between exercises.
It may seem like the legs are getting neglected, but after doing 100 jump squats you’ll be glad there weren’t lunges or other squats involved. I can do 10-12 jump squats without feeling like death. Then reps 13, 14, & 15 are pretty difficult and once I hit 16+ there is some significant burning going on in my legs. I love that feeling and at the same time hate that feeling. Do you know what I mean? It is like pigeon pose in yoga…. we have a love-hate relationship.
One great thing about this format is that you can easily switch exercises if certain equipment is taken or if you want to substitute a new move. Feel free to substitute a different bicep move for the barbell curls. I’d stick to four moves that target different parts of the upper body and then the power move. If you’ve already lifted biceps and triceps that week and they need to rest, then throw in a chest move and a back move.
Jump squats can also be substituted. Other power moves I like are kettlebell swings, jump lunges, box jumps, battling ropes, ball slams, etc. If you want to stick with jump squats but make it more difficult, then hold a kettlebell with both hands under your chin while you squat. Yowza. There is some significant burning going on in the legs and glutes!
Below I posted links for each exercise in case you are unfamiliar.
Headknockers, aka Lying Dumbbell Tricep Extension
Ab Wheel, aka Ab Roller
What is your favorite power move?
