[size=18]KC’s List of Stuff![/size]
[quote]Strength Circuit Training #1
When you first attempt this, I would suggest that you rest when needed. Go as fast or as slow as it takes for you to complete each exercise. Do each movement as quickly as possible. You will get lots of lactic acid built up, and your muscles will feel like they are on fire. Thats when you know you are “in the zone.”
Equipment needed: medicine ball (5-10% of your bodyweight), a swiss ball, 5-10 lb dumbbells. *You might want a bucket… just in case
Okay, here it is:
Bodyweight Squats - 24 reps
Bodyweight Lunges- 24 reps (12 per leg)
Split jumps aka jumping lunges- 24 reps (12 per leg)
Jump Squats- 12 reps
Squat Thrust and Jump aka Burpees- 20 reps
Hands on Swiss ball pushups- 12 reps
Dumbbell Exercises, one after the other
Shoulder Press- 10 reps
Y Press- 10 reps
Rotational Shoulder Press- 10 reps
Curls- 10 reps
Lateral Raises- 10 reps
Reaching lunges (lunge + reach in front of lead foot with DB’s in each hand)- 5 reps per side
Side Lunges (again, bring DB’s to lead foot and back to starting position)- 5 reps per side
Rotational Lunges (Open Hip and step back, bring DB’s to back foot)- 5 reps per side
Reaching Lunges+Shoulder Press- 6 reps total
Side Lunges + Shoulder Press- 6 reps total
Rotational Lunges + Shoulder Press- 6 reps total
Knee Tucks on Swiss Ball- 20 reps
“Skiers” on the Swiss ball- 20 reps
Russian Twists with Medicine Ball- 20 reps
Crossover Pushups on Medicine Ball- 10 reps (5 per side)
One arm pushoffs (One hand on the med ball, other on the ground. Perform the pushup and explode through the movement, lifting the grounded hand about 6 inches off the ground)- 10 reps
Closegrip Pushups (both hands on the medicine ball)- 15 reps
Depth Jump Pushups (both hands on the ground, explode up and land with both on the med ball)- 5 reps
And that is it! If you can make it all the way through that- you are definitely a beast. I have been messing with different variations to the circuit, and always end up coming dangerously close to puking. You will definitely be sore the next day.
[quote]Strength Workout #2
Jump Rope - 5 minutes
Jump Rope or Shadow Boxing - 5 minutes
Full Body Streching
Pretty basic fullbody, but still different from a bodybuilding workout. It does straddle the line between being completely based on olympic style lifts, but most do focus on explosiveness in everything that you do.
One thing to be careful with is the one armed snatch exercise. Start with a low weight and work up. If you lose control of the weight, this can be dangerous and potentially painful. Same goes with the Barbaccios, start low and work up.
The entire workout should take about 45 minutes from start to finish. Hopefully you are nice and sore at the end
[quote]Strength Workout #3
Jumping Jacks - 25 reps
Arm Circles - 25 clockwise, 25 counter
Squat Thrusts - 20
Pull Ups - 3 sets (each set til failure)
Weighted Lateral Rotations (can be done with the convert-a-ball
, using a cable station, or even with strength tubing/ therabands) - 3x15
One Arm Pushoffs (cant find video, so I’ll explain. You put a med ball under one hand, other hand on the ground. Go down like a normal pushup, but you finish the move by “pushing off” with the hand on the med ball and the ground hand should be about 6 inches off the ground) - 3x10 (10reps per side equals one set)Romanian Deadlifts
Romanian Deadlift - YouTube
Jump Squats (bodyweight) - 3x15
This would probably work really well on a short rest day, like 30-45 seconds, so you can flow from each exercise to the next. Again, some exercises might not agree with your body (like the Barbaccios in the other program) so try it out light and work from there. I really like the Olympic variations that I use here, especially the Full Cleans and the Push Press. Both will absolutely blitz the core while also targetting the major muscle groups. Really effective lifts for people with time constraints.
[quote]Extremely Simple Bodyweight Circuit #1
You can still train while going to school and working. Even if you only have 15 minutes a day to work out, you can get some meaningful stuff done.
You could do a simple circuit that needs absolutely no equipment and minimal space.
25 bodyweight squats
30 seconds plank
Repeat 4-5 times
You can use lots of different exercises, like plyometric pushups or jumping squats, to add a little explosive element to the circuit.