Change it up – take an old routine n give it some intensity

Posted: May 13, 2013 in intensity, training, warrior, workout

If you search the workout/training apps on your tablet or smart phone you can find so many. Some are ridiculously expensive and others are free (but sometimes boring). So with some imagination and drive (and wanting to push my limits so I can lead by example and from the front.
So I have an app called the Spartacus Workout Lite (lite which always means free n limited) and I changed it up.

The original workout is:
Goblet Squats – 30 seconds, 15 seconds rest
Mountain Climbers – 30 seconds, 15 seconds rest
Single Arm Dumbbell (DB) Swings – 30 seconds, 15 seconds rest
T-Pushups – 30 seconds, 15 seconds rest
Split Jumps – 30 seconds, 15 seconds rest
DB Row – 30 seconds, 15 seconds rest
DB Side Lunge with Touch – 30 seconds, 15 seconds rest
DB Pushup Position Row – 30 seconds, 15 seconds rest
DB Lunge and Rotation – 30 seconds, 15 seconds rest
DB Push Press – 30 seconds, 15 seconds rest

Now for the Ever Forward Fitness: SISU version
   (I used some homemade kettle bells, homemade kettlebell (KB) ideas coming soon, 25lbs n 40lbs along with some resistense bands)
Goblet Squats
– 25lb KB, 10 repititions or reps
– 40lb KB, reps to failure or fatigue (about 35 for me)
– 25lb KB, fast pace for the original 30 seconds
Rest -15 seconds
Mountain Climbers – 30 seconds
Rest – 15 seconds
Single Arm KB Swings
– 25lb KB, 10 reps per arm
– 40lb KB, Reps to failure (15 reps per arm)
– 25lb KB, 10 reps per arm
– both arms, no weight – 30 seconds
T-Pushups – 30 seconds with resistence bands
Alternating Lunge with Calf Raise
– 25lb KB, 10 reps per leg
– 40lb KB, reps to failure (30 per leg)
– 25lb KB reps for 30 seconds
Bent Over Row
– 25lb KB, 10 reps
– 40lb KB, reps to failure (30 reps)
– 25lb KB, reps for 30 seconds
Leaping Side Lunge with Twisting Touch – 30 seconds
Pushup Position Row and Front Raise – 30 seconds with resistence bands
KB Lunge and Rotation – 40lb KB for 15 seconds, 25lb KB for 15 seconds
KB Push Press Row (KB Push Press up and KB Row down)
– 25lb KB, 10 reps
– 40lb KB, reps to failure (38 reps)
– 25lb KB, for 30 seconds

EVER FORWARD – STAY THE COURSE

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