Holy crap, I just obliterated my chest, shoulders, and triceps with this routine, and for some reason my biceps are pumped up too. My intention was to do some warm-up exercises on the floor and then head into the garage gym to hit the weights and get the 'real workout.'
Yeah. Never made it. Right now it kinda hurts to write this, but I might not be as inspired later. So is this the 'mother of all chest/shoulder/tricep workouts?' Maybe, maybe not, but give it a shot and I'm sure you'll give it its distance if you see it walking down your side of the street.
One note, I'm including videos of as many exercises as I can find. I would love to show you my personal routine, wait...no I wouldn't. It was ugly. Just check out the videos: You can also just get the whole routine and some other crazy exercises by picking up this program-Bodyweight Revolution. Sick stuff :)
The following are recommended reps and sets, do less or more depending on your superhero status.
Warm-up: Joint rotations ala "Intu-Flow" (youtube has some great examples.)
-Sun salutations + Hindu Pushups x10 + 'Snake Throughs'x5-10 + Flat Push-ups x5-10-Do a couple rounds until warmed up.
Then: (do as supersets, non-stop, rest 30-60 seconds between supersets)
3 rounds:
Screwing Press + Snake Throughs + Screwing T Press: x5each side/ 5 / 5each side (do more if you can!)
***In between each superset, roll onto back and do push throws with medicine ball. Not to failure, this is a plyometric movement. Push ball immediately away as it comes down. x5-8
Then: (do as supersets, as above.)
2-3 rounds
-Divebomber Push-up: x5-10 +
-Wide Position (hands) Knuckle Push-Ups with Bottom Rocking: (wide hands, on knuckles, lower body, rock forward and back, push-up, repeat) x 5-10
***In between each superset, roll onto back and do push throws with medicine ball. Not to failure, this is a plyometric movement. Push ball immediately away as it comes down. x5-8
Then:
-Extreme Decline or Handstand Push-ups (whichever you can do) x 5-10 +
-Bent-Over Push-Ups: (Legs apart, palms on floor about 6-12 inches in front of feet or more if necessary, military press form, lower and press up.) x5-10
Good luck everyone, have fun. Now for the videos:
Screwing Press and Screwing T Press:
This next one is what I call a 'snake through.' Do the straight or rotating version, but finish in upward facing dog post, looking towards the ceiling, then push back through:
If you don't know how to do a proper divebomber push-up (a mean exercise,) check this guy out:
If you just want to have a comprehensive resource for all things bodyweight, here's that link for the most original routines I've ever seen.. I actually mean 'ever' too. Refreshing and innovative. Check it out:.: Bodyweight Blueprint
In the meantime, do this workout and tell me how it went!
Thursday, June 17, 2010
Friday, June 11, 2010
System Shock Workout with ...Rocks?
Wow have I been negligent! One of the most wicked whole body, strength and conditioning routines I've done in my life is not on this blog! Plus, it's a workout you can do for free! This is a workout which should kick your butt thoroughly and leave you wondering what it was you did to make your body so sore; and if it doesn't, work hardermovefasterliftheavier!
Now here's what you're going to need:
Rocks. (Did he say rocks?) Yes. Big ones. This is strongman or strongwoman training, but using a variety of rocks. Let me give you an example. I have four I use to mix up the exercise routines every couple of weeks, and they are 35 lbs., 93 lbs., 113 lbs. and 130+ lbs. respectively.
Much like Atlas stone lifting, but these have the added benefit of being unbalanced, causing your body to compensate and squeeze everywhere to hold onto and manipulate these weighty objects. Now you can go out and do curls and military presses, and front squats, etc., but why waste the true potential of these monsters on movements better accomplished with more suitable exercise equipment?
No, no. Here's the routine, and I'm sure after some playing around (after all, we are just throwing rocks around,) you will come up with your own. This is NOT for the feint of heart, so if you are just coming back from an injury, or recently picked up resistance training, start out light or don't do this at all.
For most people I would recommend starting out with three rounds of the following, leaving out the fourth exercise if you pass out:
-Thorough warm-up, especially a dynamic general and joint warm-up, such as windmills, joint rotations, good mornings, etc.
-Clean and Push Throw: Squat down and imagine you are wrapping your upper body around the rock. Tighten your abs from below your belly button, squeeze your legs, butt, and hips, grip the ground with your feet. Now, pull the rock off the ground and up to your chest. If necessary, 'lap' the rock, by catching it in your lap as you drop into a squat, much like you would with a clean. Once the rock is at chest level, get both hands behind it, and push it out horizontally, driving off of your legs with a slight squat.
-High Rise High Pull (I had to call it something!) This is basically a high pull from the ground, but you are hugging the weight instead of hanging on to a bar. Bring the rock up as high as possible in one smooth motion, standing up tall enough to give your back a good contraction at the top of the motion. However, try not to go too far with the back bending. Imagine you need to lift the rock onto a platform sitting somewhere between your chin and your eyes, and get the rock to the level in a controlled manner. Then carefully lower the rock to the ground and repeat.
-Hulk Slam/Throw: I couldn't resist calling it this, but once you do it you will see why. Switch to a lighter rock if you have to, and just like a medicine ball slam, get the rock up over your head with arms full extended before using your whole body to slam it to the ground. Watch out for your feet!
The throw definitely requires a moderate weight rock, and instead of slamming the rock down, use a slight flex in your legs, drive the balls of your feet into the ground, and throw the rock. Your arms will still be extended, and your will be using your body to flex like a bow before releasing the rock into the stratosphere.
-Side Lunge Toss: Just as if you were going to lift the rock for a high pull, get low and prepare to push off both legs. However, as the rock leaves the ground, drive your straight torso, powered by your legs to one side, 'tossing' the rock in an underhand throw to that side. The drive for this move starts with the legs, and as you torque to one side will become a core movement. Practice this until it is smooth before picking up heavy rocks.
When the movement is smooth, you should be hopping from one side to the other, alternating which side of the body is moving the boulder.
Start by doing a 'lap' that takes about three to five reps to close the distance on going one way. Do three rounds of one exercise before moving on to the next. For the Hulk Slam and High Rise High Pull, start with 5-6 reps or less for 3-4 sets. I suggest doing this workout in the order I've listed the exercises above.
A couple notes:
You will feel this, and if odd object lifting is new to you, the entire back, especially the lower lumbar, will be taken through a fuller range of motion than it is accustomed to. To be safe, keep activating your lower abdominals and your glutes as you push off the ground. Also, utilize your feet and use them to grip the ground and push against. It seems obvious, but when you do this consciously, the effects are noticeable.
Finally, give your self a couple of minutes between exercises. Doing the rounds of one exercise for 3-5 reps each way on a 'lap' is a heart-pounding interval you will need to recover from. Also, don't underestimate the effect this workout can have on your nervous system. This is not an everyday exercise routine, but it is a great way to deviate from your regular routine! So get to work and have fun!
Now here's what you're going to need:
Much like Atlas stone lifting, but these have the added benefit of being unbalanced, causing your body to compensate and squeeze everywhere to hold onto and manipulate these weighty objects. Now you can go out and do curls and military presses, and front squats, etc., but why waste the true potential of these monsters on movements better accomplished with more suitable exercise equipment?
No, no. Here's the routine, and I'm sure after some playing around (after all, we are just throwing rocks around,) you will come up with your own. This is NOT for the feint of heart, so if you are just coming back from an injury, or recently picked up resistance training, start out light or don't do this at all.
For most people I would recommend starting out with three rounds of the following, leaving out the fourth exercise if you pass out:
-Thorough warm-up, especially a dynamic general and joint warm-up, such as windmills, joint rotations, good mornings, etc.
-Clean and Push Throw: Squat down and imagine you are wrapping your upper body around the rock. Tighten your abs from below your belly button, squeeze your legs, butt, and hips, grip the ground with your feet. Now, pull the rock off the ground and up to your chest. If necessary, 'lap' the rock, by catching it in your lap as you drop into a squat, much like you would with a clean. Once the rock is at chest level, get both hands behind it, and push it out horizontally, driving off of your legs with a slight squat.
-High Rise High Pull (I had to call it something!) This is basically a high pull from the ground, but you are hugging the weight instead of hanging on to a bar. Bring the rock up as high as possible in one smooth motion, standing up tall enough to give your back a good contraction at the top of the motion. However, try not to go too far with the back bending. Imagine you need to lift the rock onto a platform sitting somewhere between your chin and your eyes, and get the rock to the level in a controlled manner. Then carefully lower the rock to the ground and repeat.
-Hulk Slam/Throw: I couldn't resist calling it this, but once you do it you will see why. Switch to a lighter rock if you have to, and just like a medicine ball slam, get the rock up over your head with arms full extended before using your whole body to slam it to the ground. Watch out for your feet!
The throw definitely requires a moderate weight rock, and instead of slamming the rock down, use a slight flex in your legs, drive the balls of your feet into the ground, and throw the rock. Your arms will still be extended, and your will be using your body to flex like a bow before releasing the rock into the stratosphere.
-Side Lunge Toss: Just as if you were going to lift the rock for a high pull, get low and prepare to push off both legs. However, as the rock leaves the ground, drive your straight torso, powered by your legs to one side, 'tossing' the rock in an underhand throw to that side. The drive for this move starts with the legs, and as you torque to one side will become a core movement. Practice this until it is smooth before picking up heavy rocks.
When the movement is smooth, you should be hopping from one side to the other, alternating which side of the body is moving the boulder.
Start by doing a 'lap' that takes about three to five reps to close the distance on going one way. Do three rounds of one exercise before moving on to the next. For the Hulk Slam and High Rise High Pull, start with 5-6 reps or less for 3-4 sets. I suggest doing this workout in the order I've listed the exercises above.
A couple notes:
You will feel this, and if odd object lifting is new to you, the entire back, especially the lower lumbar, will be taken through a fuller range of motion than it is accustomed to. To be safe, keep activating your lower abdominals and your glutes as you push off the ground. Also, utilize your feet and use them to grip the ground and push against. It seems obvious, but when you do this consciously, the effects are noticeable.
Finally, give your self a couple of minutes between exercises. Doing the rounds of one exercise for 3-5 reps each way on a 'lap' is a heart-pounding interval you will need to recover from. Also, don't underestimate the effect this workout can have on your nervous system. This is not an everyday exercise routine, but it is a great way to deviate from your regular routine! So get to work and have fun!
Wednesday, June 9, 2010
Awesome Bodyweight Workouts with the TRX or Nothing but Your Body
Over at Flexible Functional Strength, the emphasis is a little different, bodyweight routines and suspension training are the primary focus. However, I want to make sure MosLadder fans don't miss out on what's going on over there, so check out the latest workouts posted there at the links below:
Bodyweight Blast
and:
The Hottest TRX Workouts
Have fun and keep moving!
Bodyweight Blast
and:
The Hottest TRX Workouts
Have fun and keep moving!
Monday, June 7, 2010
Basic Exercises and Simple Workouts Still Bring the Pain
After about ten takes demonstrating my homemade suspension trainer for my first YouTube video, my body is wired, and I can feel a deep muscle soreness creeping up on me. With so many ways to explore body movement and so many fun 'tools' to experiment with, it's easy not to give the basics the attention they deserve.
The exercises I demonstrated in the video (you can view it here: http://www.youtube.com/watch?v=WGyHj7XJ1jc but be gentle, it's my first time :) were simple:
-Body Rows
-High Pulls
-Bicep Curls
-Chest Press, or suspended Incling Push-Up
-Incline chest flyes
-Leaning Pullover
-Tricep Extensions.
Nothing complicated there, but whether you perform them with a piece of rope slung around a fence post or heavy iron, these are basic exercises which we all need to perform some variation of to hit major muscle groups of the upper body. Just as it is important to explore all the planes of movement, and to incorporate whole body exercises, it is important to directly address the specific actions of our muscles.
So while you're getting ready to swing around that homemade Macebell (you can read about how I made mine here: http://www.mosladder.com/2010/03/building-strength-and-grip-with.html ) or clean a sandbag from the floor, don't neglect to do your basic bodybuilding. The benefits will ripple outward and help in all areas of your strength training.
Now get to work and have fun!
The exercises I demonstrated in the video (you can view it here: http://www.youtube.com/watch?v=WGyHj7XJ1jc but be gentle, it's my first time :) were simple:
-Body Rows
-High Pulls
-Bicep Curls
-Chest Press, or suspended Incling Push-Up
-Incline chest flyes
-Leaning Pullover
-Tricep Extensions.
Nothing complicated there, but whether you perform them with a piece of rope slung around a fence post or heavy iron, these are basic exercises which we all need to perform some variation of to hit major muscle groups of the upper body. Just as it is important to explore all the planes of movement, and to incorporate whole body exercises, it is important to directly address the specific actions of our muscles.
So while you're getting ready to swing around that homemade Macebell (you can read about how I made mine here: http://www.mosladder.com/2010/03/building-strength-and-grip-with.html ) or clean a sandbag from the floor, don't neglect to do your basic bodybuilding. The benefits will ripple outward and help in all areas of your strength training.
Now get to work and have fun!
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