Friday 19 Sep 2008: PULL, CLIMG, TWIST
PULLING, CLIMBING, TWISTING
The idea for this workout came from Jim Biancolo over at Lean and Hungry Fitness. Jim has a nice site that fits in with many of the methods we use around here.
Perform ten rounds of the following cycle in twenty minutes.
Advanced:
- 30 seconds - Body Rows or Pull-ups
- 30 seconds - Mountain Climbers
- 30 seconds - Russian Twists
(Lie on your back with your knees bent and feet on the floor. Extend your arms and clasp your hands in front of you. Crunch up so that your shoulder blades are off the ground. Now twist your midsection to the left and to the right so that your arms are parallel to the floor. Once to each side equals one rep. This exercise can also be performed holding a medicine ball or weight in your hands or with a broomstick behind your shoulders.) - 30 seconds - Rest
Even though Advanced trainees are accustomed to doing 30 second sets of Pull-ups, the overall intensity of this workout makes the Body Rows an acceptable substitution. If you think the Body Rows are too easy, try the completely suspended version shown in the Body Row link or do them sprint-style and attempt to get 20-30 reps in each round.
Intermediate:
- 30 seconds - Body Rows
- 30 seconds - Squat Thrusts
- 30 seconds - Russian Twists or Regular Crunches
- 30 seconds - Rest
Basic:
- 30 seconds - Body Rows
- 30 seconds - Half-Squats
- 30 seconds - Crunches
- 30 seconds - Rest
Post results to Comments.
3 comments:
I'm finding that half squats are a bit too easy, but I have trouble with the squat thrusts. Specifically I can't seem to do the second step. I end up having to do it one leg at a time. What can I do to work up to that?
Practice the movement more. Sorry, not trying to be smart. I've never thought about this particular problem. I have seen, however, the movement practiced while remaining squatting, i.e. don't stand up, just stay on the floor and jump your feet back and forth. It might be worth a few practice sessions.
Joel
Thanks. I will.
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