On days when we're in a rush but want to fit in a good workout, we consider our high-intensity time-based workout options (e.g. Tabata, FGB, and density). This time, we chose to do an upper body density workout. This type of workout has several advantages. First, it is completed in 33 minutes - always a plus! Second, it includes 10 different exercises, allowing for a great variety of physical challenges and the ability to customize/adapt it to suit your goals and capacity. These workouts are also a conditioning challenge, as you don't have the luxury of time for much rest (excluding the two-minute rest periods). They also allow you to maintain your strength, as you can stick with heavier weights and just reduce your reps as you cycle between the two different exercises in any set.
For our upper body density workout, here's what we did:
Set 1 (reminder - 5 minutes alternating between the 2 exercises, followed by a 2 minute rest):
Atomic pushups and kettlebell snatches
Set 2: Mixed grip pullups and dips
Set 3: Reverse pushups and kettlebell clean & press
Set 4: One-hand reach-ups and close-grip pushups
Set 5: Wide-grip pullups and sleeping crabs
There you go - 33 action-packed minutes! We really enjoyed it and encourage everyone to give this workout format a try. You can choose whichever exercises suit your goals and ability and apply them to this format. Let us know what you think!
- Tannys & Alex
No comments:
Post a Comment