Friday, 18 May 2012

Strength + Circuit

Hey everyone,

For an evening workout, Alex was craving some strength training, while Tannys wanted to push the pace and complete some circuits.  So, what did we do?  We designed a strength + circuit combo, targeting our upper body.  With the exception of a mid-workout injury (details below), it was successful and enjoyable!

Ideally it's from delayed onset muscle soreness, not a strained muscle!

For the strength component, we chose three foundational exercises and completed three sets of each, allowing for a longer rest period in between each set (to allow for maximal effort).  In the following circuit-training, we moved rapidly between five exercises (and stopped short of failure on each set).  We completed two of these circuits.  Thus, in total, we did 9 (strength) + 10 (circuit), for 19 sets total.  Here's what we did:

  • Parallel grip pullups (Alex - 40kg kettlebell, Tannys - bodyweight)
  • Bench press (Alex - 315lbs, Tannys - 95, 115, 135lbs)
  • Hand-stand pushups
Circuit using the Jungle Gym XT
  • Atomic pushups (Alex replaced this with wide grip pullups due to his injury)
  • Reverse pushups (Tannys in bridge, Alex with feet elevated)
  • Y pulls
  • Pushups
  • Face pulls
So how did the injury occur?  Well, it's kind of funny...  Even though the last upper body Jungle Gym XT workout was 5 days prior, Alex's core was still sore (especially from those L-sit pullups!).  Thus, when he strapped on the 40kg kettlebell which stretched him out as he did pullups, he felt a muscle strain in his abs.

Don't know if you can tell, but this is the first set of weighted pullups where it happens - Alex was hoping for 6-7 reps but only got 5

The strained ab muscle required a bit of modification for the rest of the workout.  It's incredible how much bracing and assistance your abs provide on most exercises!  However, by being careful and replacing the atomic pushups (which specifically target your core), Alex managed to complete the workout and is now on the road to recovery.

Without further delay, here are some demonstration videos from the workout.

Demonstration - Jungle Gym XT atomic pushups

Demonstration - Jungle Gym XT reverse pushups

Demonstration - Jungle Gym XT 'Y' pulls

Demonstration - Jungle Gym XT pushups

Demonstration - Jungle Gym XT face pulls

Demonstration - hand-stand pushups.  Note the balance issue - Alex and Tannys normally spot each other (except when taking a video!) and recommend that you do so when possible, to minimize the risk in more challenging exercises.

Try mixing up some strength and circuit-training in your workout.  We think you'll enjoy it!

- Tannys & Alex

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