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Equipment Used:
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| Tip: If a partner is not present, many of these exercises can be done solo or w/ the assistance of a mount point for your resistance band. Be creative! |
Circuit #13 |
| SUMMARY ***Stretch/Warmup
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Circuit #13 - Partner Workout |
| 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 replacments 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 - Partner Press and Row Video Example Stand one in front of the other, both facing the same direction connected by two fairly taut resistance bands. As the partner in front presses the handles forward (in a traditional chest press movement), the partner in back will simultaneously pull the handlebars back while squeezing the shoulder blades together (completing a basic row). Switch positions each set. |
| 2 - Rotating Lunge Video Example Standing beside each other far enough apart so there’s some tension between you, each grab one end of the resistance band. Lunge forward with the outside leg while simultaneously rotating away from one another. Press back up and back, switching sides each set. |
| 3 - Tricep Kickbacks Video Example Face off in front of your partner with the right foot in front of the left, holding one end of a resistance band in your right hand. (Your partner will mirror you with the left foot front and the band in the left hand.) Bend forward at the hips with the knees slightly bent, and slowly straighten the arm in unison to pull back the band. Return to start. Switch arms each set. |
| 4 - Sit-Squat Hand-Off Video Example Stand facing your partner, arms’ distance apart, in a squatting position with feet and knees shoulder width apart. Squat down until your thighs are parallel with the ground (or as close as you can get). Hand off a weighted ball back and forth. |
| 5 - External Rotator Cuff Rotation Video Example Stand side-by-side with your partner, facing the same direction. Hold one handle of the resistance band with your outside arm with your elbow bent at 90 degrees, anchored at the waist. Slowly rotate your forearm away from the body. Switch arms each set. |
| 6 - Mid-Row Squat Video Example With two tubes twisted around one another, stand facing your partner far enough apart that the tubing is taut. Lower in a squat position with the core engaged and back flat. Maintaining the squat (and the burn!) bring the elbows straight back with the palms facing in, and squeeze the shoulder blades together. Return to start position, counting it out with your partner until you reach your desired goal. |
| 7 - Sit-Ups Pass Video Example Start seated on the floor facing your partner, with feet touching and knees bent. Holding the medicine ball to your chest, both recline to the floor, come back up, and pass the ball to your partner. |
| 8 - Lunge to Chest Pass Video Examples Grab a medicine ball and face your partner, standing about 5 feet apart. Lunge forward and chest pass to your partner. They’ll then catch it and head straight into their lunge-and-pass. |
| 9 - Push-Up with Shoulder Tap Video Examples Face your partner in push up position (go to your knees if you need). Lower into a push-up. Push back up to the starting position, then lift your right hand, and tap your partner on the left shoulder (while your partner does the same thing). Repeat tapping the other shoulder. |
| 10 - Overhead Pass with Squat Video Examples Stand back-to-back with your partner; legs shoulder width apart holding a medicine ball. Lower into a squat position and as you return to standing, press the ball over head. Your partner then reaches up and grabs it. Repeat the motion passing the ball back and forth. |
| Hydrate, Rest and Recover. Good luck!!! |
Showing posts with label Sit Ups. Show all posts
Showing posts with label Sit Ups. Show all posts
Saturday, May 11, 2013
Workout: Mueller Lake Park Circuit 13
Thursday, June 7, 2012
Workout: Mueller Lake Park Circuit 2
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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 #2 |
| SUMMARY ***Stretch/Warmup
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| Stretch / Warmup Loosen your muscles (both upper/lower body). Stretch out and hydrate. |
| 1 - Push-Up into Military Press Superset A - Push-Up Click For Video Example Find a soft area to kneel down. Grab your dumbbells and get into the front leaning rest position w/ your hands still wrapped around the dumbbells. Knock out a set of push-ups. Once done, get back onto your knees and move into the Military Press. B -Military Press Click For Video Example While still kneeling after your push-up set, move the dumbbells into position near your head with your arms bent at a 90 degree angle. Perform a set of Military Presses. Afterward, rest 30-60 seconds and then start the superset again with exercise A. Optional: You can perform both exercises without dumbbells if you get tired. |
| 2 - Walking Alternating Lunges Video Example Stand w/ feet shoulder-width apart and at least 30 paces of flat space in front of you. Perform walking lunges. Rest 30-60 seconds between sets. Optional: To increase difficulty, hold a dumbbell in each hand down by your sides as you perform this exercise. Optional: You don't have to, but going down low enough to where your knee touches the ground increases difficulty as well. |
| 3 - Sit-Ups / Crunches Sit-Up Video Example Crunch Video Example Find a soft area to lie down (or use a mat or park ab equipment). Either peform crunches or sit-ups (may vary based on equipment and/or people to help hold your feet). Rest 30 seconds between sets (abs recover quickly compared to other muscle groups). |
| 4 - Bicep Curls Video Example Grab your dumbbells, stand w/ feet shoulder-width apart and perform bicep curls. Rest 30-60 seconds between sets. |
| 5 - Squats into Shoulder Raise Superset A - Squats Click For Video Example Standing in front of a park bench (or similar flat surface) , stand w/ feet shoulder-width apart and arms out-stretched. Perform squats. Rest 30-60 seconds between sets. Optional: To increase difficulty, either perform squats with a single weight held near your chest w/ both hands or hold a weight in each hand in the military press position (near your head w/ arms at 45 degrees). B - Shoulder Raise Click For Video Example With your feet together and the weights in hand, down in front of your body, perform front raises. The standard grip is to handle the dumbbell with your palms facing your body and parallel to the floor once raised (as in video example). You can optionally have your palms facing your thighs (hands by your sides) and perpendicular to the floor once raised. Rest 30-60 seconds between sets and then start the superset again with exercise A. |
| 6 - Reverse Ab Crunches into Plank Superset A - Bench Crunches Click For Video Example Sit near the end of a flat surface (park bench or similar). Lean back slightly and hold the sides of the flat bench. Place your legs together and extend them out in front of the end of the bench. Perform reps by bending your knees and pulling them in toward your chest while leaning forward. Release by leaning back into starting position and extending your legs back out. B - Plank Click For Video Example After completing your ab crunches, drop down onto a soft ground surface. Get face down to the ground, resting on the forearms w/ palms flat on the floor. Push off the floor, raising 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 20 to 60 seconds to complete a rep. Lower onto your knees to rest. Rest 30-60 seconds between sets and then start the superset again with exercise A. |
| 7 - Tricep Dips Video Example Start seating on a park bench (or similar raised flat surface) with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 30-60 seconds between sets. |
| 8 - Box Jumps / Step-Ups Video Example Find a sturdy, raised surface that can support your weight. Stand w/ feet shoulder-width apart. Rest 30-60 seconds between sets. Optional: If you can't do box jumps or become fatigued before the set is complete, perform the following: Step-Up 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. Optional: You can increase the height of the object you are jumping onto to increase difficulty. |
| 9 - Lying Flutter Kicks/Bicycles into Lying Chest Press Superset A - Lying Flutter Kicks Click For Video Example Find a soft surface and lie down. Tilt your head forward so it is slighty 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. Optional: If you do not like flutter kicks, lie on your back and perform the following: Ab Bicycles 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 - Lying Chest Press Click For Video Example While still lying on the ground after your flutter kicks or bicycles, grab two dumbbells. Lie flat on your back and place your arms at 90 degrees, holding the weights in the air. Perform a set of Chest Presses. Afterward, rest 30-60 seconds and then start the superset again with exercise A. |
| 10 - 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 - Incline Wind Sprints Video Example Find a steep hill w/out too much debris and uniform surface. Allow enough flat space at the bottom of the incline to slow down. Sprint quickly up the hill and jog back down. Repeat several times and then rest. Optional: If no suitable hills are available, you can run a step of stairs for an incline workout. |
| 12 - Agility Slalom Run Video Example Find a set of trees (or other obstacles/landmarks) that are staggered and spaced on flat ground (pictured at the top of the page). Run around each obstacle, alternating left to right. After the last obstacle, clear to the side of all obstacles and sprint straight back to the start. Rest 30 seconds (or until you catch your breath). Optional: You can setup a set of cones, spray paint waypoints on the ground or use other means to create the obstacles course to navigate around. |
| 13 - 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
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FROM SOUTH AUSTIN
Submitted By Bars
|
Monday, May 21, 2012
Workout: Mueller Lake Park Circuit 1
 |
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 #1 |
SUMMARY
|
| Stretch / Warmup Loosen your muscles (both upper/lower body). Stretch out and hydrate. |
| 1 - Push-Up / Military Press Superset A - Push-Up Click For Video Example Find a soft area to kneel down. Grab your dumbbells and get into the front leaning rest position w/ your hands still wrapped around the dumbbells. Knock out a set of push-ups. Once done, get back onto your knees and move into the Military Press. B -Military Press Click For Video Example While still kneeling after your push-up set, move the dumbbells into position near your head with your arms bent at a 90 degree angle. Perform a set of Military Presses. Afterward, rest 30-60 seconds and then start the superset again with push-ups. Optional: You can perform both exercises without dumbbells if you get tired. |
| 2 - Squats Click For Video Example Standing in front of a park bench (or similar flat surface) , stand w/ feet shoulder-width apart and arms out-stretched. Perform squats. Rest 30-60 seconds between sets. Optional: To increase difficulty, either perform squats with a single weight held near your chest w/ both hands or hold a weight in each hand in the military press position (near your head w/ arms at 45 degrees). |
| 3 - Sit-Ups / Crunches Sit-Up Video Example Crunch Video Example Find a soft area to lie down (or use a mat or park ab equipment). Either peform crunches or sit-ups (may vary based on equipment and/or people to help hold your feet). Rest 30 seconds between sets (abs recover quickly compared to other muscle groups). |
| 4 - Bicep Curls Video Example Grab your dumbbells, stand w/ feet shoulder-width apart and perform bicep curls. Rest 30-60 seconds between sets. |
| 5 - Walking Alternating Lunges Video Example Stand w/ feet shoulder-width apart and at least 30 paces of flat space in front of you. Perform walking lunges. Rest 30-60 seconds between sets. Optional: To increase difficulty, hold a dumbbell in each hand down by your sides as you perform this exercise. Optional: You don't have to, but going down low enough to where your knee touches the ground increases difficulty as well. |
| 6 - 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. |
| 7 - Tricep Dips Video Example Start seating on a park bench (or similar raised flat surface) with your feet flat on the floor and your legs bent out slightly more than 90 degrees. With your palms flat on the bench and your fingers facing the same direction as your body, push your butt out in the air so that you are being supported by your arms. Perform dips. Rest 30-60 seconds between sets. |
| 8 - Incline Wind Sprints Video Example Find a steep hill w/out too much debris and uniform surface. Allow enough flat space at the bottom of the incline to slow down. Sprint quickly up the hill and jog back down. Repeat several times and then rest. Optional: If no suitable hills are available, you can run a step of stairs for an incline workout. |
| 9 - Agility Slalom Run Video Example Find a set of trees (or other obstacles/landmarks) that are staggered and spaced on flat ground (pictured at the top of the page). Run around each obstacle, alternating left to right. After the last obstacle, clear to the side of all obstacles and sprint straight back to the start. Rest 30 seconds (or until you catch your breath). Optional: You can setup a set of cones, spray paint waypoints on the ground or use other means to create the obstacles course to navigate around. |
| 10 - 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. |
| 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
|
Submitted By Bars
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