Equipment Used:
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Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. |
Tip: At least here in Texas, it's hot as hell outside. Bring water and snack bars to keep your energy up. As always, drink plenty of water and get sufficient rest. |
Circuit #4 |
SUMMARY ***Stretch/Warmup
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Circuit #4 - HIIT Style |
We kept with the high-intensity style workout but tried to balance muscle groups better. Each superset should contain at least two groups to allow you to hit it harder. Instead of counting reps, we use a countdown timer and try to burn out as many reps as possible in the allotted time. For supersets, perform as many reps as possible for the 1st exercise in 30 seconds. Without rest, move onto the next exercise in the superset and knock out reps of that for 30 seconds. That will complete one "set". Rest 30 seconds and repeat for two more sets. Be sure to drop weight and/or exercise difficulty level if you find it hard to complete reps the entire time. The main focus is to be actively working the entire time period and not rest. For the compound movements (#3/6/9), perform as many reps as possible in 30 seconds. Again, you want to be moving the entire time so even if you get fatigued, keep moving and perform the exercise in a slower, more deliberate fashion. Focusing on form. The exercises used are a reconfiguration of previous circuits so you can review those posts for more detail on each. A quick list of video examples are provided below to refresh your memory on any exercises. |
Examples |
Walking Lunges: Video Example Push-Up: Click For Video Example High Knees: Click For Video Example Bent Over Rows: Click For Video Example Burpees: Click For Video Example Bicep Curls: Video Example Wall Sit: Click For Video Example Tricep Kickbacks: Click For Video Example Plank: Click For Video Example Mountain Climbers: Click For Video Example Squats: Click For Video Example Shoulder Press: Click For Video Example Reverse Ab Crunch: Click For Video Example Reverse Fly: Click For Video Example Squat Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) |
Hydrate, Rest and Recover. Good luck!!! |
DIRECTIONS The closest intersection is at the edge of the park. Map to the following intersection: Simond Ave & Mattie St, Austin TX 78723 |
FROM NORTH AUSTIN
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FROM SOUTH AUSTIN
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Tuesday, August 7, 2012
Workout: Mueller Lake Park Circuit 4
Labels:
Abs,
Biceps,
Burpees,
Crunches,
High Knees,
HIIT,
Kickbacks,
Lunges,
Mountain Climbers,
Plank,
Pull Ups,
Push Ups,
Reverse Flys,
Rows,
Shoulder Press,
Squat Jumps,
Squats,
Timed,
Triceps,
Wall Sit
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