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Old 05-02-14, 11:14 PM  
bee1forfitness
 
Join Date: Apr 2009
Location: San Francisco Bay Area
Quote:
Originally Posted by Debbie S. View Post
Beah, thank you for letting me know what your trainer thought. I really appreciate it. I love that circuit. It really is perfect for me.

Since you're training for an upcoming event that require strength and stamina, the circuit above will be great to help you with your goal. I have actually added a forth round to that circuit. It now looks like this:

25 Kettlebell Swings Bodyweight Circuit

25-kettlebell swings
20-squats
15-squat jumps
10-push-ups
5-clapping push ups

25-kettlebell swings
20-sumo squats
15-low end jumping jacks
10-pull-ups
5-full burpees

25-kettlebell swings
20-alternating front lunges
15-side to side jump lunges (30 total)
10-triceps presses
5-chin ups

25-kettlebell swings
20-slow moutain climbers
15-crunches
10-standing elbows to knee slams (10 each side)
5-hanging leg raises

You can start with one full round and build from there. It's a torcher while building upper body strength.
Now this one looks really good, my trainer has added "bodyweight plyometrics" to my training which included "clapping push up" as does your circuit looks like you're pretty much on target, I'm told that upper body strength and stamina are essential for these kind if fitness challenges. I've the copied, and I'll let you know how it goes. I agreed with everything gladgirl said and have told you this before....You should do a ebook, as written workout junkie your written workouts are some of the best....Thanks Debbie S
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Old 07-11-14, 04:03 PM  
Debbie S.
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I'm back.

Someone in GD posted a basic sandbag workout this morning and I morphed it into a really good workout. I did this circuit with my Kettlebell Swings Bodyweight circuit. This month I'm doing 200 swings a day, so it looked like this:
25 Kettlebell Swings Bodyweight Circuit

1st round:
25-kettlebell swings
20-squats
15-squat jumps
10-push-ups
5-clapping push ups

25-kettlebell swings
20-sumo squats
15-low end jumping jacks
10-pull-ups
5-full burpees

25-kettlebell swings
20-alternating front lunges
15-side to side jump lunges (30 total)
10-triceps presses
5-chin ups

25-kettlebell swings
20-slow moutain climbers
15-crunches
10-standing elbows to knee slams (10 each side)
5-hanging leg raises

short rest

The original circuit had 7 exercises, and being the anal person that I am, I added an 8th exercise. For the first round, I supersetted the exercises. It looked like this:
Kettlebell swings-25 reps
A1: Sandbag Clean & Press – 4 rounds x 6 reps
A2: Sandbag Front Squat – 4 rounds x 6 reps
Kettlebell Swings-25 reps
A3: Sandbag Deadlift – 4 rounds x 6 reps
A4: Sandbag Bent Over Row – 4 rounds x 6 reps
Kettlebell Swings-25reps
A5: Sandbag Back Squat– 4 rounds x 6 reps
A6: Sandbag Chest Presses – 4 rounds x 6 reps
Kettlebell Swings-25 reps
A7: Sandbag Reverse Lunge – 4 rounds x 6 reps (each side)
A8: Sandbag Triceps Presses to sit ups with legs extended – 4 rounds x 6 reps

I then did a second round of my Kettlebell swings Bodyweight circuit minus the swings.

I then continued to do 2 more rounds of the basic sandbag circuit minus the swings.

For the 4th round, I turned it into a flow. I did one rep for each exercise. It looks like this:
Repeat 6 times
A1: Sandbag Clean & Press
A2: Sandbag Front Squat
A3: Sandbag Deadlift
A4: Sandbag Bent Over Row
A5: Sandbag Back Squat
A6: Sandbag Reverse Lunge
A7: Kettlebell Turkish Get Up starting standing/do a chest press before standing-repeat other side
A8: Kettlebell Chest Press

Here's the link to the original Onnit Back to Basic Sandbag workout:
http://forum.videofitness.com/showth...ighlight=onnit
__________________
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Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
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Old 07-11-14, 09:25 PM  
bee1forfitness
 
Join Date: Apr 2009
Location: San Francisco Bay Area
Thank you, Thank you Debbie S already copied this one, I don't have a sandbag so I'll have to modify those. I love the flow stuff in workouts. Do you have any landmine circuits you do??
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Old 07-13-14, 04:41 PM  
Debbie S.
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You're welcome, Beah! Give it a whirl. I just received a PM from a VFer who just did the workout and really enjoyed it.

I am not familiar with "landmine" circuits, so I had to do a search. Very interesting. I use to do barbell work, mainly for my back, when I worked out in the gym years ago. It's neat to see how it's morphed. It would be easy to assimilate it at home though. I do have an Olympic bar and a Standard bar in our gym/rec room. Maybe this fall I'll start giving it a whirl.
__________________
Laughter is the best medicine. Have you had your daily dose?
Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
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Old 07-13-14, 06:40 PM  
neatski
 
Join Date: Jun 2010
Location: Orlando, FL
Holy crap, Debbie, that looks hard! I had to read your post a few times and I'm not sure I have the structure down.

Kettlebell circuit all the way through
Sandbag circuit all the way through- each exercise 6 reps, repeat circuit 4 times?
Kettlebell circuit all the way through minus swings
Sandbag circuit all the way through minus swings- each exercise 6 reps, repeat circuit 4 times?
Sandbag circuit flow- one rep of each exercise, repeat the circuit 6 times?

Or is it that in the sandbag circuits, it was 6 reps each exercise for each time through, and the circuit was not repeated 4 x? Like:

Kettlebells
Sandbag, each exercise 6 x
Kettlebells
Sandbag, each exercise 6 x
Sandbag, each exercise 6 x
Sandbag flow

I've been splitting upper and lower body circuits just for variety (I did total body circuits for years), but I still do total body circuits once or twice a week, and this one looks good! How long did this take you to do?
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Old 07-13-14, 08:16 PM  
Debbie S.
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Hi Neatski!

You're close. I'm doing 200 swings a day (well most days) this month, thus the 200 swings in this workout. You can always play around with the reps. Let me know if this makes more sense to you.

Round 1-Kettlebell Bodyweight circuit as is-will equal 100 swings
1st round:
25-kettlebell swings
20-squats
15-squat jumps
10-push-ups
5-clapping push ups

25-kettlebell swings
20-sumo squats
15-low end jumping jacks
10-pull-ups
5-full burpees

25-kettlebell swings
20-alternating front lunges
15-side to side jump lunges (30 total)
10-triceps presses
5-chin ups

25-kettlebell swings
20-slow mountain climbers
15-crunches
10-standing elbows to knee slams (10 each side)
5-hanging leg raises

Round 2-Sandbag circuit with the kettlebell swings (sandbag exercises are done in a superset fashion)
Kettlebell Swings-25 reps
A1: Sandbag Clean & Press – 4 rounds x 6 reps
A2: Sandbag Front Squat – 4 rounds x 6 reps
Kettlebell Swings-25 reps
A3: Sandbag Deadlift – 4 rounds x 6 reps
A4: Sandbag Bent Over Row – 4 rounds x 6 reps
Kettlebell Swings-25reps
A5: Sandbag Back Squat– 4 rounds x 6 reps
A6: Sandbag Chest Presses – 4 rounds x 6 reps
Kettlebell Swings-25 reps
A7: Sandbag Reverse Lunge – 4 rounds x 6 reps (each side)
A8: Sandbag Triceps Presses to sit ups with legs extended – 4 rounds x 6 reps

Round 3-Kettlebell Bodyweight circuit-minus the swings. You can always add in skipping for a minute in place of the swings.
1st round:

20-squats
15-squat jumps
10-push-ups
5-clapping push ups

20-sumo squats
15-low end jumping jacks
10-pull-ups
5-full burpees

20-alternating front lunges
15-side to side jump lunges (30 total)
10-triceps presses
5-chin ups

20-slow mountain climbers
15-crunches
10-standing elbows to knee slams (10 each side)
5-hanging leg raises

Round 4 & 5-Sandbag Circuit without the swings
A1: Sandbag Clean & Press – 6 reps
A2: Sandbag Front Squat – 6 reps
A3: Sandbag Deadlift –6 reps
A4: Sandbag Bent Over Row – reps
A5: Sandbag Back Squat–6 reps
A6: Sandbag Chest Presses –6 reps
A7: Sandbag Reverse Lunge –6 reps (each side)
A8: Sandbag Triceps Presses to sit ups with legs extended – 6 reps

Round 6 is the sandbag flow. One rep for each exercise 6 times through.
A1: Sandbag Clean & Press
A2: Sandbag Front Squat
A3: Sandbag Deadlift
A4: Sandbag Bent Over Row
A5: Sandbag Back Squat
A6: Sandbag Reverse Lunge
A7: Kettlebell Turkish Get Up starting standing/do a chest press before standing-repeat other side
A8: Kettlebell Chest Press

Let me know if this makes more sense to you.

Give some of these circuits a try. They really are great! I personally would do one of these on Fridays. My hardest strength workous are always done on Fridays. Gives me the weekend to recover.
__________________
Laughter is the best medicine. Have you had your daily dose?
Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
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Old 07-18-14, 12:33 AM  
bee1forfitness
 
Join Date: Apr 2009
Location: San Francisco Bay Area
WOW, WOW did this today (in the morning) it was very challenging, but got thru it LOL. Debbie S you are very strong and fit. Thank you so much for sharing !!! One not slow mountain climbers felt harder than "regular" speed mountain climbers .....really can feel it in my core, which I really need
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Old 07-18-14, 12:39 AM  
bee1forfitness
 
Join Date: Apr 2009
Location: San Francisco Bay Area
Quote:
Originally Posted by Debbie S. View Post
You're welcome, Beah! Give it a whirl. I just received a PM from a VFer who just did the workout and really enjoyed it.

I am not familiar with "landmine" circuits, so I had to do a search. Very interesting. I use to do barbell work, mainly for my back, when I worked out in the gym years ago. It's neat to see how it's morphed. It would be easy to assimilate it at home though. I do have an Olympic bar and a Standard bar in our gym/rec room. Maybe this fall I'll start giving it a whirl.
You're so creative with your workouts, love to see what you come up with. Saw your fitness "selfie" you look amazing, I can see that your training program is very effective for you as well as your nutrition

This one is still my all time favorite, with the kettlebell swings finishers at the end of each circuit. This is one I use whenI want thru break a plateau
http://forum.videofitness.com/showth...144598&page=18
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Old 07-20-14, 03:25 PM  
Debbie S.
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Quote:
Originally Posted by bee1forfitness View Post
You're so creative with your workouts, love to see what you come up with. Saw your fitness "selfie" you look amazing, I can see that your training program is very effective for you as well as your nutrition

This one is still my all time favorite, with the kettlebell swings finishers at the end of each circuit. This is one I use whenI want thru break a plateau
http://forum.videofitness.com/showth...144598&page=18
Thank you very much! I don't diet though. I strongly believe in moderation and avoiding foods that are triggers. I'm sure if my goals were to compete or something like that, I would tweak my food, but gosh darn it, life is too short to deny myself of the foods that I love. I'm just really lucky that I don't crave sweets, and I don't care for fast foods, pop, etc.

Oh, I did the first 6 circuits from the link above. I think I did the one you were talking about. Anyway, I haven't done this circuit in a long time, and it is still tough. LOL!
__________________
Laughter is the best medicine. Have you had your daily dose?
Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
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Old 12-20-14, 05:04 PM  
Debbie S.
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Happy holiday everyone!

I wanted to post a circuit that I've been doing for the last couple of months. I've been really loving it. For my strength work, I've been alternating Blocks A and B weekly for my heavy strength work. I've also been doing my Total Body kettlebell circuit (near perfect for me) weekly, and my Total Body Bodyweight/Ugi/Sandbag circuit weekly.

This is my P90X inspired Total Body circuit. There are two blocks to the workout. Both clock in at around an hour, so it's best to do them on separate days. It did turn out really well. For the leg work, I supersetted a weighted exercise with a bodyweight only exercise. Quite the leg burner this way. Block A is more intense due to it having more bodyweight exercises.:

My P90X Inspired Total Body Circuit

Yrr=Your rep range


Block A:
Push Ups-YRR
Chin Ups-YRR
Alternating Shoulder Presses-YRR
In & Out Biceps Curls-16 reps each arm
Two Arm Kickbacks-YRR
Balanced Lunges with weights-25 reps per leg
Groucho Walks-4 steps forward and 4 steps back-5 times

Rest

Flat Dumbbell Presses-YRR
One Arm Rows-YRR
Downward Dog Push Ups-YRR
Chin Ups-YRR
Triceps Push Ups-YRR
Calf Raise Squats with weights-25 reps
Wall Squats-Switch every 15 seconds 1:30 Total Time

Rest

Flat Dumbbell Flyes-YRR
SeeSaw Bent Over Rows-YRR
Deep Swimmer’s Presses-YRR
Full Supination Concentration Curls-YRR
Chair Dips-YRR
Sneaky Lunges-20 reps total
Three Way Lunges-15 reps each side

Rest

Incline Dumbbell Presses-YRR
Close Grip Pull Ups- YRR
Upright Rows-YRR
Static Arm Curls-16 reps each arm
Flip Grip Twist Triceps Kickbacks-YRR
Step Back Lunges with weights-15 reps each leg
Deadlift Squats-20 reps each leg

Rest

Block B:

Incline Dumbbell Flyes-YRR
Heavy Pants-YRR
Shoulder Presses-YRR
Crouching Cohen Curls-YRR
Lying Triceps Extensions-YRR
Alternating Side Lunges with weights-24 reps total
Single Le Wall Squats-10 second holds 1:00 total

Rest

Decline Dumbbell Presses-YRR
Seated Back Rows-YRR
Seated Two Angle Shoulder Flyes-20 reps total
Congdon Curls-YRR
Standing Triceps Extensions-YRR
Toe Roll Iso Lunges with weights-20 reps each side
Super Skaters-25 reps each side

Rest

Decline Dumbbell Flyes-YRR
Pull Ups-YRR
In and Out Shoulder Flyes-20 reps total
Seated Concentration Curls-YRR
Lying Side Triceps Push Ups-YRR
Dragon Lunges with weights-15 reps each leg
Seibers 80/20 Speed Squats-30 each leg

Rest

Diamond Push Ups-YRR
Renegade Rows-YRR
Bentover Rear Delt Flyes-YRR
Hammer Curls-YRR
Lying Crossbody Triceps Extensions-YRR
Calf Raises (toes out, toes facing forward, toes inward)-15 slow 10 fats 75 total reps
Chair Salutations-30 seconds each hold 2 rounds
__________________
Laughter is the best medicine. Have you had your daily dose?
Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
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