 |
Equipment Used:
|
Circuit #14 |
| SUMMARY ***Stretch/Warm-up
|
Circuit #14 - Med Ball Madness |
| This circuit was created to foster teamwork and camaraderie among our workout group by focusing on partner exercises. Using a minimal amount of equipment, we utilize a partner to create additional resistance. If you lack a partner or have odd numbers in your group, the exercises can be modified for solo performance as well. When choosing partners try to match people who are of similar weight and/or physical ability. While performing exercises, communicate with your partner to coordinate each movement. Use good form and encourage one another to give it 100% during the circuit. Certain exercises may require a slightly longer set to get enough work for both partners. Somewhere between 30 seconds to a minute for most. If you can, bring several different types of resistance bands and medicine balls. You could also use a sandbag or large diameter medicine ball (wall ball) for a couple exercises. Use your imagination and make replacements as needed. You will need a good amount of space to perform the exercises so clear out ample room. All of these exercises are just variations of familiar exercises. Descriptions and video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck! |
Examples |
| 1 - Squat Throw/Press Video Example Stand with feet shoulder width apart holding a medicine ball w/ both hands. Perform a traditional squat. When returning to standing start position, toss the medicine ball above your head. Catch the ball as you return to a lowered position for your next rep. Optional: If the ball is too heavy or you become tired, just press the ball instead of throwing/tossing it. If that's still too much, skip the throw/press altogether and just squat. |
| 2 - Double Crunches Video Example Lie flat on the ground w/ a medicine ball. Hold the ball w/ both hands and extend your arms behind your head so that the ball rests on the ground. Bend at the knees so that your legs are raised off the ground and are at a 90 degree angle. Feet are together. This is the start position. Raise your torso, arms and the medicine ball up. Move your torso toward your legs while swinging the medicine ball over your head and resting it on your raised shins. Now lower your torso and and swing your arms back to the start position. As you do this, leave the medicine ball on your shins and extend your legs outward. They should go from being at a 90 degree angle to flat, all while cradling the medicine ball. Once relatively flat, contract to the raised position in the same manner as before but instead grab the medicine ball from your raised legs and hold it in your hands as you flatten out. Repeat this process as your perform reps. |
| 3 - One Arm Front Raise Video Example Hold your arm straight out in front of you with the medicine ball in your palm. Lower your arm down as far as you can while keeping the medicine ball steady. Press up and return to starting position. Optional: If the ball is too heavy or you become tired, use both arms/hands. |
| 4 - Superman Video Example Lay on your stomach with legs and arms outstretched. Hold the medicine ball in your hands and lift your arms and legs off the ground at the same time. Hold for three seconds and return to starting position. Optional: If the ball is too heavy or you become tired, perform reps w/out the ball. |
| 5 - Walking Lunge Twist Video Example Perform traditional lunges with medicine ball in hand. While lunging forward, start to twist your torso toward the same side as your leading leg. As you rise from the lunge, return to your torso to the center and begin the next rep with the alternate foot. Optional: Some people bring both feet together in between alternating feet. It gives you a chance to re-center and get your balance back. Others go straight into the next lunge after rising from the previous rep. Do what feels best for you. |
| 6 - Russian Twist Video Example Sit in a contracted crunch position with a medicine ball in hand. Hold the ball w/ both hands centered in front of your chest. Your legs should be bent at the knee and your body should make a "V" shape w/ your thighs and torso. Bodyweight should be balancing on your butt. Twist from side to side, lightly touching the medicine ball to the ground if possible. Optional: Some people perform this on a raised surface w/ their legs hanging in the air. |
| 7 - Overhead Tri Extension Video Example Stand with feet shoulder width apart. Hold the medicine ball overhead with arms stretched out directly above you. Bend your arms at the elbow while keeping your shoulders steady. This should place the ball behind your head. Extend the arms back to outstretched position. Optional: You can either have your hands under the ball or on the sides of the ball. |
| 8 - Push-Up Roll Video Examples While in push-up position, place the medicine ball under one of your hands. The other hand will remain pressed against the ground. Perform the push-up motion and when back in starting position, take your raised hand off the medicine ball and place it on the ground. Roll the ball over to your opposite hand and place it on top of the medicine ball. Perform another push-up. Keep alternating hands to perform reps. Optional: A more advanced version is to release the medicine ball at the peak of your "up" position and roll it toward your other hand. While doing this, raise your opposite hand in anticipation of the ball arriving and land that hand on top of it. Keep alternating like this in rhythm. Optional: An easier method is to simply perform half your reps on one arm first and then switch over to your other arm. |
| 9 - Wall Sit Squeeze Video Examples Standard wall sit exercise but squeeze a medicine ball between your knees. Optional: If this is too difficult and no lighter medicine balls are available, just hold the medicine ball in your hands above your head. |
| 10 - Overhead Side Bend Video Examples Stand with feet shoulder width apart. Hold the medicine ball overhead with arms outstretched. Keeping arms straight, bend to your right side as far as is comfortable. Return to starting position and repeat on the left side. |
| 11 - One Arm Shoulder Press Video Examples Stand with feet shoulder width apart. Hold the medicine ball in your hand at a 90 degree angle (this will leave the ball close to the side of your head). Press the ball up until your arm is straight over head. Switch arms and repeat. Optional: You can performs several reps w/ one arm and switch to the other to finish. |
| 12 - Burpee Ball Video Examples Holding the medicine ball with both hands. Jump up lifting the ball overhead. Proceed directly to push-up position with the ball under your hands as you stretch your feet out behind you. Bring your feet back to your chest and return to standing position. Repeat. Optional: As with any burpee, you can optionally skip the jump and/or the actual push-up if you become tired or need an easier version. Optional: A more advanced version can include a chest pass instead of a jump up if there is a wall surface available. |
| Hydrate, Rest and Recover. Good luck!!! |
Showing posts with label Shoulder Press. Show all posts
Showing posts with label Shoulder Press. Show all posts
Friday, June 28, 2013
Workout: Mueller Lake Park Circuit 14
Tuesday, August 7, 2012
Workout: Mueller Lake Park Circuit 4
 |
Equipment Used:
|
| 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
|
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
|
FROM SOUTH AUSTIN
|
Wednesday, July 18, 2012
Workout: Mueller Lake Park Circuit 3
Workout: Mueller Lake Park Circuit 3 |
 |
Equipment Used:
|
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 #3 - HIIT Style |
"Superset to make 'em sweat!!!"
The circuit has been getting stale so we decided to switch things up and go for a more high-intensity style workout. 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 15 seconds. Without rest, move onto the next exercise in the superset and knock out reps of that for 15 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 *** INTENSITY TIP: If you find the circuit too easy initially, make sure you are doing the weighted and/or most advanced version of each exercise. If you already are then increase the length within the superset to 30 seconds per exercise, but do not increase the rest time. So do 30 seconds of part "A" and then immediately into 30 seconds of part "B". You can also optionally increase the time spent compound movements up to one full minute. BEAST MODE: ON |
SUMMARY
***Stretch/Warm-up
|
Stretch / Warm-up
Loosen your muscles (both upper/lower body). Stretch out and hydrate. |
1 - Seated Bicep Curls into Reverse Flys Superset
A - Seated Bicep Curls Click For Video Example Get seated on a park bench or similarly raised flat area. Grab one dumbbell and lean over slightly with your legs open wide. Place your arm with the dumbbell inside of your leg with the back of your elbow resting against your inner thigh. Start completing reps of curls. After 15 seconds, grab your other dumbbell and immediately start Reverse Flys. B - Reverse Flys Click For Video Example After completing your curls, remain seated on the bench. Grab your other dumbbell, place your legs tightly together and scoot up to the edge of the bench. Lean all the way over until your chest is touching your legs. Start with your dumbbells under your legs and complete reps of reverse flys. Complete as many reps as you can for the remaining 15 seconds. C - Rest 30 seconds Repeat the entire superset at least three times w/ rest in between sets. |
2 - High Knees into Shoulder Press Superset
A - High Knees Click For Video Example With no weights in hand but nearby, stand up straight w/ your feet shoulder-width apart. Begin an exaggerated in-place run, making sure to bring your knees as high as possible into your torso area. Maintain this running motion for 15 seconds. After 15 seconds, bend down and grab your weights, moving into Shoulder Presses. B - Shoulder Press Click For Video Example After completing your high knees, grab your weights and remain standing. Move the dumbbells into position near your head with your arms bent at a 90 degree angle facing upward. We will push the dumbbells upward into the sky until they touch at the top to perform a rep. Knock out as many reps as you can for 15 seconds. C - Rest 30 seconds Repeat the entire superset at least three times w/ minimal rest in between sets. |
3 - Burpees
Click For Video Example Stand up with feet shoulder-width apart and plenty of clear space around you. With no weights in hand we want to first drop down from a standing position into a crouched position. Knees bent and your hands on the ground and a little more than shoulder width apart. While crouched, kick both legs back and have your legs rest on your toes so that you're in a push-up position. Perform one push-up. Bring your legs back toward your hands and scoot your feet forward so that you are crouching again. Now stand up quickly and push your body to jump off the ground a few inches. Stretch your arms into the sky as you jump. This completes a rep. When you land, start into the burpee motions again. Repeat as many reps as possible within 30 seconds. This completes a set. Rest 30 seconds and repeat. Knock out at least three sets w/ minimal rest between sets. |
4 - Bent Over Rows into Triceps Kickbacks Superset
A - Bent Over Rows Click For Video Example Stand with your feet fairly close together. Bend your knees slightly and bend over at a 45 degree angle with your back straight. Grasp your dumbbells with wide overhand grip and place them close together, hanging down in front of you. Pull your arms back and pull your dumbbells up toward your shoulders. Since you are bent over and have the dumbbells overhand, your elbows should bow out away from your body at about 90 degrees. Keep bending your elbows until they pass the angle created by your back. Return to starting position to complete a rep. Complete as many reps as possible within 15 seconds then start Triceps Kickbacks. B - Triceps Kickbacks Click For Video Example Stand in the same bent over position as you would for Rows. This time start with your elbows tucked in close to your body and your arms bent upward. Your weights should rest near your shoulders in a position similar to having ski poles tucked under your armpit. To perform a rep you want to slowly swing both weights around, downward and then back until both warms are fully extended and slightly behind our backs. Return to starting position to complete a rep. Perform as many reps as possible in the remaining 15 seconds. C - Rest 30 seconds Repeat the entire superset at least three times w/ minimal rest in between sets. |
5 - Static Lunges into Wall Sit Superset
A - Static Lunges Click For Video Example Stand with one foot forward and the other one back, about 3ft apart. You can optionally hold dumbbells in each hand to make it more challenging. Bend your knees to lower your body toward the ground. Your rear knee should touch (or come close to) the ground. Your front knee should bend but make sure it doesn't move in front of your toes. Once lowered, push through your front heel to return to the raised position and make sure to keep your torso straight. Perform as many lunges as you can for 15 seconds. B - Wall Sit Click For Video Example Find a wall, pole or other vertical surface, turn around and face your back to it. Push your hips, lower back and shoulders against a flat, vertical surface. Walk your feet out so that you can lower your body down until your legs are at a 90 degree angle. Push through your heels. You can have rest your hands behind your head, on your hips, at your sides or on your thighs. If the exercise is too hard, raise your legs so that they are slightly wider than 90 degrees. If the exercise is too easy, you can hold weights in one or both hands to increase difficulty. Hold for 15 seconds. C - Rest 30 seconds Repeat the entire superset at least three times w/ minimal rest in between sets. Alternate the rear leg each set for the lunges. |
6 - Mountain Climbers
Click For Video Example Get down into a push-up position. With your hands planted the entire time, bring one knee forward toward your chest and rest on the balls of your toes. To perform a rep, simultaneously pull your other knee toward your chest while kicking the leg with the bent knee backwards into a straight position. Essentially switching places. Repeat as many reps as possible within 30 seconds. This completes a set. Rest 30 seconds and repeat. Knock out at least three sets w/ minimal rest between sets. |
7 - Push-Ups into Plank Superset
A - Push-Up Click For Video Example Find a soft area to kneel down. Get into the front leaning rest position w/ your legs extended. Start completing reps of push-ups. After 15 seconds, get back onto your knees and move immediately into the Plank. B - Plank Click For Video Example After completing your push-ups, remain on the ground. Get face down to the ground, resting on the forearms w/ palms flat on the floor. Push off the floor, rising onto your toes and rest on your elbows. Keep your back flat and form a straight line from head to heels. Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle. Hold for 15 seconds to finish the set. C - Rest 30 seconds Repeat the entire superset at least three times w/ minimal rest in between sets. |
8 - Lying Kicks/Bicycles into Chest Press/Fly Superset
A - Lying Kicks/Bicycles Click For Video Example Find a soft surface and lie down. Tilt your head forward so it is slightly off the ground. Place your hands under your butt to support your lower back. Raise both your feet off the ground a few inches w/ your legs out straight. Now raise your left leg to a 45 degree angle while leaving the right leg out straight. Lower the left leg, keep it straight and then raise the opposite leg 45 degrees. Repeat and alternate to perform reps. Maintain reps for 15 seconds. Optional: If you do not like flutter kicks, lie on your back and perform the following: Optional Video Example. In the same lying position as flutter kicks, place both hands behind your raised head. We will instead bring your left knee in toward right elbow and attempt to make them touch. Keep your right leg out straight. Return to the start position & perform a rep w/ the other leg. Repeat and alternate to complete multiple reps. B - Chest Press/Fly Click For Video Example While still lying on the ground after your kicks/bicycles, grab two dumbbells. Lie flat on your back and place your arms at 90 degrees, holding the weights in the air. Press them upward and extend your arms straight until the weights touch. Then return to your 90 degree position. Perform as many reps as possible in the remaining 15 seconds. Optional: If you prefer, you can lie on your back and perform the following: Optional Video Example. In the same position as chest presses you want to have your forearms at a 45 degree angle or lower with respect to the ground. Weights in hand you will bring both weights together over your chest, slowly swinging your arms up in a semi-circular motion. Return to the starting position to perform a rep. *** Intensity Tip: With either the press or the fly, you can perform leg raises while doing your chest exercise to hit your abs simultaneously. C - Rest 30 seconds Repeat the entire superset at least three times w/ minimal rest in between sets. Alternate the rear leg each set for the lunges. |
9 - Squat Jumps (or Box Jumps/Step-Ups)
Click For Video Example Get into a standing squat position, feet a little bit more than shoulder-width apart. You will squat down, bending your knees and lowering your butt down as if sitting in a chair. Bend your arms and bring your hands upward and toward you as you squat. Once fully lowered, explode back up through a standing position. Pushing through your heels and jump off the ground while extending your arms over your head into the air. Repeat as many reps as possible within 30 seconds. This completes a set. Rest 30 seconds and repeat. Knock out at least three sets w/ minimal rest between sets. Optional: If you don't like squat jumps or become fatigued before the set is complete, perform the following: Optional Video Example Find a sturdy, raised surface that can support your weight. Stand w/ feet shoulder-width apart. Jump onto the raised surface, pause a second and then either step, fall or jump back down. Repeat to perform reps. Optional: If you can't do squat/box jumps or become fatigued before the set is complete, perform the following: Optional Video Example. Alternating each leg, step up onto the raised surface and then bring your trailing leg up beside it. Step down carefully with each leg and repeat. *** Intensity Tip: If you find squat jumps to easy you can step it up by throwing in split squats between squat jump reps. You can view an example of how to do split squats here: Optional Video Example Like a squat jump, explode into the air but land in a lunge position with one leg to the rear and the corresponding knee close to the ground (do not touch the ground). Jump back into the air and alternate your rear leg. This completes a rep. Throw in a few reps of these between jump squats to mix things up. *** Intensity Tip: If you find squat jumps to easy you can perform them with weights in hand. Since you have to carry weights, you may have to change your squat jump form to accommodate the weight and not hurt yourself. A common method to squat jump with weights is to perform a "Sumo" squat jump. An example can be found here: Optional Video Example You want to grab a dumbbell and hold it with both hands vertically by one end. Your legs should be more than shoulder-width apart with your toes pointed slightly outward. Your arms should be fully extended downward in front of you, holding the weight centered. When you squat, attempt to touch the bottom of the weight to the ground while bending your knees and not your back. Try to stay upright as much as possible and don't bend over too much. Your legs should be doing the work. Touch the weight to the ground, push through your heels and then explode back up, jumping off the ground slightly. The height on your weighted sumo squat jump will be smaller than a normal squat jump. |
10 - Optional Pull-Ups / Chin-Ups
Video Example (Assisted) Find a set of pull-up bars (if none available, skip this exercise or perform Delt Rows off a park bench). Perform as many pull/chin-ups as you can un-assisted. If a workout partner or sturdy cooler is available, perform as many assisted pull/chin-ups as possible. Rest 30-60 seconds between sets. Optional: If no pull-up bars are available, perform the following: Delt Rows Video Example Optional: You can use a lower hanging pull-up bar and a sturdy cooler to perform assisted pull/chin-ups. Optional: If you have a friend available, you can bend your knees and have a friend assist you by pulling up on your knees. |
11 - Optional Run
If you're still up for it, either walk or jog a short 1/4 to 1/2 mile course around the park. Walk the entire route to cool down or if you're not tired yet, perform alternating sprints and jogs every 1/8 mile. Walk it out an extra 1/8 mile at the end to cool down after. Optional: You can hit the sidewalk and follow it around for a 2 mile course. |
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
|
FROM SOUTH AUSTIN
|
Subscribe to:
Posts (Atom)