Tip of the Week

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Tip of the Week

Postby natellerandi » Fri Sep 30, 2011 10:26 am

In keeping with the last post -- time-efficient weight lifting -- here is an example of a BIG "bang for the buck" workout.

Complete each group of exercises between 2-4x through before moving on to the next group of exercises. 4x through each group will result in about a 45min workout, so condense the workout to shorten the overall time commitment as you see fit. I would also recommend you warm up well beforehand (I jogged/hiked on the treadmill for 45min at a moderate-to-strong aerobic effort prior).

Group 1
30 x Step Ups with dumbbells -- fast turnover, alternating legs (count 1,2,3,4...)
10 x Burpees with dumbbell rows (use same dumbbells as step ups)
15 x Dumbbell Push-ups (same dumbbells; grasp them instead of hands on floor)
60-75sec rest interval then repeat another 1-3x

Group 2
20 x Hindu Squats or Prison Squats
5 x Stair Sprints (up 20 stairs or so, cycle thru every 1,2,3,2,1 stairs)
10 x Spiderman Push-ups
60sec rest interval then repeat another 1-3x

Group 3
15 x Push Press
6 x Chin-ups
10 x Floor Wipers (counting 1,1,2,2,3,3...)
15 x Calf Raises
60sec rest interval then repeat another 1-3x

It's too easy to fall into the pattern of continually cycling through the routine without any breaks. At times, that can have value. But the real value with this type of rotation is the higher intensity you gain by taking more but shorter rest intervals. Each time through a group of exercises should take roughly 2-2.5min, so we're striving for about a 2:1 work:rest ratio.

Have fun!

Nate Llerandi
Posts: 33
Joined: Thu Apr 29, 2010 10:44 am

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