07-11-14, 04:03 PM | |
VF Supporter
Join Date: Nov 2001
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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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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 |
07-13-14, 04:41 PM | |
VF Supporter
Join Date: Nov 2001
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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.
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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 |
07-13-14, 06:40 PM | |
Join Date: Jun 2010
Location: Orlando, FL
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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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07-13-14, 08:16 PM | |
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Join Date: Nov 2001
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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 |
07-18-14, 12:33 AM | |
Join Date: Apr 2009
Location: San Francisco Bay Area
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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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07-18-14, 12:39 AM | ||
Join Date: Apr 2009
Location: San Francisco Bay Area
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Quote:
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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07-20-14, 03:25 PM | ||
VF Supporter
Join Date: Nov 2001
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Quote:
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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12-20-14, 05:04 PM | |
VF Supporter
Join Date: Nov 2001
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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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body weight exercises, kettlebells, zuzana |
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