While eating lunch the discussion of a shorter/faster effective workout and how to accomplish one came up. After deciding that we wanted to do a fullbody workout, we wanted to keep the number of exercises to a minimum. [This type of workout was also in a recent issue of Ironman I believe] So, of course, I said Squats had to be in the workout, after MUCH debate we agreed that we can rotate squats and deadlifts. Then also will rotate bench and dips, I prefer dips because you are moving your body through a plane and that increases work and hormone production. Now we needed one more, the clean and press [or push press on deadlift days, up to you]. So here it is:
Squats after warm up 1x20, if you don't know how to do 20 rep squats here is a quick review. Take the poundage you would normally do 12 reps with and start your set at around the 10th rep start taking 2 deep breaths between reps and get 20 reps. Adjust poundage as needed to get to 20.
For deadlifts 2x8-10
Bench/dips 3x8 [or bodyweight for dips{or more added weight if you can!}] Do 5 sets if you are working out 2x a week
Clean and press 3x8-10. Do 5 sets if you are working out 2x a week
You can alternate, superset your exercises if you like, I will
Try it out....
About the Warrior Diet, {See last post}I am liking the results thus far, my energy and strength are up and my pants are loose.!
No comments:
Post a Comment