28th workout of the year, 3/7/2011.

Music: Me First and The Gimme Gimmes and The Allman Brothers. T-Shirt: I’m Huge In Japan.

We did a lot of body weight exercises for the last workout so today we are going to do the opposite and use some weights

First: Circuit Training

We are not strangers to circuit training. But I wanted to do it differently and hopefully a bit harder.

I devised a little workout plan that would have us do 12 reps at each station. We would perform the “bottom” portion of an exercise for 4 reps followed by the “top” portion of the same exercise for 4 reps and then 4 full reps

We had 10 stations. We did 4 cycles. (The video says 9 stations: Mistake by me!)

  1. Ab Pullins
  2. Triceps Bench Dips
  3. Barbell Curls
  4. Hammer Curls
  5. Inverted Rows
  6. Vertimax Laterals
  7. Push Ups
  8. Sit Ups
  9. Plate Upright Rows
  10. Plate Pullthroughs

I was hoping that 4 cycles would be tough. Was it? Not really. I mean it wasn’t a total waste of time but the intensity just wasn’t there…at least not the usual intensity that we are used to…or should I say “can’t get used to”.

So….

Second: Circuit Training 2

We did the same 10 stations plus one…so 11 stations total. (I know the video says 10…another mistake by me! I left out the Barbell Curls from the list of exercises in the video.)

For this circuit we did our regular style. That is we spent 30 seconds at each station for a maximum amount of reps.

We did one cycle. This you could feel!

  1. Ab Pullins
  2. Triceps Bench Dips
  3. Barbell Curls
  4. Hammer Curls
  5. Inverted Rows
  6. Vertimax Laterals
  7. Push Ups
  8. Sit Ups
  9. Plate Upright Rows
  10. Plate Pullthroughs
  11. Leg Raises

Third: Core/Abs

Some stuff we have never done before.

  1. Feet Against Wall Sit Ups (Touch the wall with your hands) 25
  2. Head Against the Wall Leg Raises (Toes Touch Wall) 25
  3. Alternate Foot to Wall Leg Raises 25 Each Side
  4. Feet Against Wall Sit Ups Hand to Opposite Foot 25 Each Side
  5. Legs On Wall Toe Touch 25
  6. Legs On Wall Opposite Toe Touch 15 Each Side
  7. Leg Raises Floor to Behind Head 15

 

Video:

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Comments
  1. […] Scelestic Circuit Training […]

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