You can get pretty bored by doing the same program and routine day out, day in. That's why I like to mix it up a bit with some short, but very intensive finishers after a workout or on the off days. The workouts usually consist of 3-5 exercises, and just powering through them as many times as possible in 10-20minutes. You could say it's very crossfit inspirated, and I don't have anything special against crossfit, it's just that a lot of people doing tends to totally forget their technique and form when performing it. When doing this you should focus 100% on you form, you will get a better training effect from it, because it's harder, and you will spare yourself from injuries. This form of training will really work on your "cardio-strength" or muscular endurance, and doing the reps right will increase your maximum reps in these exercises. It's also a great way to improve your stamina, and boost your fat burning! Ok, so let's see on some samples of routines you can do.
Tabata intervals
One of my favorite finishers are the tabata interval protocole, and it goes like this:
Choose 1-2 exercises (Front squats, burpees, pushups, skipping, inverted rows, sprinting)
Do 20seconds hard work, as many reps as possible, 110% effort.
Rest for 10seconds.
Then do 20seconds of hard work again.
Repeat this 8times, resulting in a 4min work period. When you have finished one exercise, then try a new interval with another exercises. But trust me, one round with burpees and you're dead.
"Up & downs"
This is also a good one, and shouldn't take you long, but it will smash you pretty good.
So you choose 3 exercises, example: Front squats, chin-ups, and pushups.
You start by doing 10 front squats, 3 chin-ups, and 1 pushup.
Without rest, straight to 9 front squats, 3 chin-ups, and 2 pushups.
You are going to continue until you have reached 1 front squat, and 3 pushups. 3 chin-up should always be done in between. This is a great way to practice your chin-up, and increase your maximum reps.
Complexes
This is hard. Complexes can be done as body-weight complexes, with a dumbbell & a barbell.
Choose 4-5 compound movement exercises. Example on a barbell complex:
Deadlift, stiff leg deadlift, bent over rows, shoulder presses, squats.
Perform 10 repititions on each exercise, no rest in between. When you gone through all, rest 60 seconds, and repeat for 4-5times.
AMRAP's (As many rounds as possible)
Been doing a lot of these lately to get my endurance up a bit, cause I really hate running and stuff.
In this routine your are going to perform as many rounds as possible of 3-5exercises in between 10-20minutes.
Try this one: AMRAP 15min
5 chin-ups / inverted rows
10 burpees
10 med-ball slams from a bench
25 jumping jacks
Or this one:
10 kettle bell swings
200m run
5 burpees
Use your imagination, anything goes.
We tried a crossfit challenge today, and it's just brutal.
AMRAP 10min:
60 (!!!) Burpees jumping over a barbell
30 Overhead squats with 55kg
10 muscle ups in rings.
I died after 30 burpees, finished my 30 OHS and suprised myself with 8 muscle ups:
Tabata intervals
One of my favorite finishers are the tabata interval protocole, and it goes like this:
Choose 1-2 exercises (Front squats, burpees, pushups, skipping, inverted rows, sprinting)
Do 20seconds hard work, as many reps as possible, 110% effort.
Rest for 10seconds.
Then do 20seconds of hard work again.
Repeat this 8times, resulting in a 4min work period. When you have finished one exercise, then try a new interval with another exercises. But trust me, one round with burpees and you're dead.
"Up & downs"
This is also a good one, and shouldn't take you long, but it will smash you pretty good.
So you choose 3 exercises, example: Front squats, chin-ups, and pushups.
You start by doing 10 front squats, 3 chin-ups, and 1 pushup.
Without rest, straight to 9 front squats, 3 chin-ups, and 2 pushups.
You are going to continue until you have reached 1 front squat, and 3 pushups. 3 chin-up should always be done in between. This is a great way to practice your chin-up, and increase your maximum reps.
Complexes
This is hard. Complexes can be done as body-weight complexes, with a dumbbell & a barbell.
Choose 4-5 compound movement exercises. Example on a barbell complex:
Deadlift, stiff leg deadlift, bent over rows, shoulder presses, squats.
Perform 10 repititions on each exercise, no rest in between. When you gone through all, rest 60 seconds, and repeat for 4-5times.
AMRAP's (As many rounds as possible)
Been doing a lot of these lately to get my endurance up a bit, cause I really hate running and stuff.
In this routine your are going to perform as many rounds as possible of 3-5exercises in between 10-20minutes.
Try this one: AMRAP 15min
5 chin-ups / inverted rows
10 burpees
10 med-ball slams from a bench
25 jumping jacks
Or this one:
10 kettle bell swings
200m run
5 burpees
Use your imagination, anything goes.
We tried a crossfit challenge today, and it's just brutal.
AMRAP 10min:
60 (!!!) Burpees jumping over a barbell
30 Overhead squats with 55kg
10 muscle ups in rings.
I died after 30 burpees, finished my 30 OHS and suprised myself with 8 muscle ups:
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