Whats up everybody? You good? Good. Me too. If you’re not, well…you will be after this article.
Perhapssss not this article, but you will after trying out some these workouts I’ve been plugging into my routine recently.
When my days coaching get a little on the busy side here in Florida, and I feel a bit rundown from workouts earlier in the week, or just can’t seem to find a ton of time to get a nice warmup and long lift in, Ill turn to some circuit style training to get the blood pumping and muscles primed again.
There was a day a few weeks ago where I felt like absolute crap around noon time. I was supposed to go for a personal record in the squat that night, but honestly dreaded it.
I wasn’t going to skip a day, because I wasn’t dying and I just don’t do that shit. So instead of guzzling a coffee like it was the last glass of water on planet earth, I decided to do a little full-body circuit for 3 rounds to see if I would feel any better. It wasn’t designed to get me tired, although I could have done that with a little less rest time, and more volume.
The result? Superman came out of hiding. I felt like a million bucks, and just went ahead and did my normal training for the day immediately after. I ended up setting a personal record for my squat and had the best workout I’ve had in a long time.
These workouts below have provided my clients, myself, and family or friends a ton of benefit from a number of perspectives. They are
1.) Useful when traveling or when stuck in a hotel that has a crappy weight room with only a treadmill.
2.) Helpful fighting off low energy ebbs throughout the day. Ditch the red bull and do one of these.
3.) Useful in gaining a bit more mobility assuming form is locked in.
4.) Helpful for revving your metabolism.
5.) Useful in addition to fat loss or muscle building programs.
6.) Used by zombie slayers to get loose.
Mainly number 6 applies. That’s a matter of life and death.
^^^ You gotta be warmed up for that shit. ^^^
Lets get to it. Here is something for just about everyone out there who is in relatively good zombie killing shape.
“The Healthy Beginner” – Complete 3-5 times with 1:30 rest in between sets
Double Leg Bridge x 15-20
Push up from Bench or Knee High Elevation x As many as good form allows
Prisoner Squat to box w/pause x 12-15
Scapular Wallslides x 10
Split Squat Lunge in Place x 10/leg
RKC Plank x 10s squeeze
Jumping Jacks x 50
“The Average Joe” Complete 3-5 times with 1:30 rest in between sets
Prisoner Squats x 20
Pushup x As many as good form allows
Prisoner Reverse Lunges x 10/side
In Place Inchworms x 8
Single Leg Bridges x 10/leg
5second Plank Progression (Start with plank >move to side >back to center >other side > then back to center) x 3-5 rotations
Burpees x 10
“The Spartan” – Complete 3-5 times with 1:30 rest in between sets
Jump to High Box x 10
Prisoner Squat x 20
Spiderman Pushup x 6/side
Split Squat Jumps x 6/side + Lunges in Place x 8/side
Scap Walk 180 degrees x 2-3/side
One Leg Bridge from Elevation w/pause x 10/side
Reverse Crunch x 10
5second Plank Progression x 3-5 rotations
Burpees x 10
Also, check out this free piece of awesomeness Andrew and I just released. A ton of useful information with programs in there to get you headed in the right direction with your health and fitness goals.