Well, we survived to the weekend, but unfortunately we're both still sick. Nonetheless, we decided to muster up the energy for a workout. Today we chose to do a circuit, focused on arms, shoulders, and abs (or ASA as we sometimes call it). These muscle groups are smaller, so this workout is generally less taxing, which was perfect given our colds.
For today's ASA workout, we did a six-exercise circuit, repeating it 3 times. We timed each circuit, as well as a two-minute rest in between each circuit. Our pace was fast, with minimal rest between sets. This pace and intensity left us gasping for breath, but also allowed us to complete the entire workout in about 18 minutes of actual effort (not counting rest periods).
Here's what we did:
- Hand-stand pushups
- Dips
- Underhand-grip chinups
- Kettlebell clean & press
- Grasshoppers
- Walkout to an extended plank hold (for 10 seconds per hold, repeated 3 times)
Tannys at the start of hand-stand pushups (Use a wall for balance, with feet touching it. Also, note that hands placement is wider than shoulder width, although it's not clear in this angled picture)
Alex doing dips (When focusing on triceps, try to maintain an upright position - to target your chest, lean forward more in your dips)
Tannys doing a kettlebell clean & press (Maintaining a tight core and watching her form in the mirrors)
Grasshoppers (Alternating legs and twisting slightly to each side as you go, with hands braced)
A couple of thoughts to share with you... A lot of people will tell you that bodyweight moves are too easy and basic. Don't listen to them! In an honest assessment, how many people do you know that can do multiple pullups/chinups, dips, or a long series of pushups with good form? This summer, we started doing hand-stand pushups (HSPUs), after discovering them on the Crossfit website. This is another classic example of a challenging bodyweight move. You need to have strong shoulders, triceps and core to do this move. Even though we are doing circuit training, we start with this move and take the time to spot each other. We have a soft surface under our head (in case you come down too far/fast). We also like using a wall to brace ourselves, with the other person standing alongside to spot. If you're ready for a challenge, have a spotter and can do them safely, give them a try!
For ab moves, we tried out grasshoppers and walkouts-to-an-extended-plank hold. We have a picture of Tannys mid-grasshopper (above), to give you an idea of what they look like. We discovered them in a conditioning circuit posted on My Mad Methods (a neat functional training website). Alex invented this walkout variation. It entails standing upright, bending to touch your toes, walking your hands outward as you move into a pushup position, then walking your hands a bit further so they're extended out in front of you. Hold this position for ten seconds before walking back, stretching up to the sky, and repeating. This 'extended-plank' should feel much more challenging than a standard version where your arms are directly below you.
Stay tuned for another post tomorrow, as we intend to do a leg workout. We will also write about an exciting development. We have decided to commit to doing a full body routine for two months (Nov/Dec), to test it out and compare it to a split routine (which has been our standard, even though we have changed the types of split). We'll fill you in on the pros/cons and considerations, as well as our progress along the way when we test it out!
- Alex & Tannys
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