Workout: Design

Designing Workouts If you are brand new to working out, I suggest finding a knowledgeable friend or enlist a trainer to "show you the ropes". It's important to start slow and take your time to learn various exercises and proper form. Once you are comfortable with your gym and the equipment available, you can progress on to customizing your own workouts. When creating your own workout routines there are several things to consider. Goal You need to have an overall goal that you are shooting for and train accordingly to help achieve that goal. No one style of training is superior to another but there are types of workouts that are better suited towards specific goals. Your goal does not have to be specific however. "To keep in shape" is as good a goal as something like "lose 10 lbs". Goals can also change over time. As your goals change, be sure to step back and examine your current training routine. Make adjustments as needed to suit your new goal. Time Working out takes time! Due to work, family, school or a number of other reasons, you may not have as much free time to workout. Be realistic about how much actual time you will devote to your routine. Do not set yourself up for failure by creating a 6 day routine that you don't have time to complete. Figure out how many days you can actually make it to the gym and design your routine around that schedule. If possible, make your routine flexible enough to handle unexpected life events interrupting your schedule. Treat the gym as an important meeting, make it a priority! Also remember that the more time you put in, the better your results will be. Capability Take into account your age, current health and any existing injuries or limitations when creating a workout. Use this as a guide to setup the appropriate amount of rest days between workouts. Also avoid any exercises that may aggravate nagging injuries. Look for stretches and physical therapy exercises you can do to bolster or strengthen your weak areas. You may have naturally stronger or weaker muscle groups. For weaker groups, be sure to add in some extra sets/reps to get them caught up. Do not completely ignore your strong areas but try to use compound exercises to strengthen the surrounding, supporting muscles to that group simultaneously. As you grow stronger, you can decrease the amount of rest between workouts and also in between sets. Constantly test your ability and "push the envelope" if you want to continue to see growth. Body Type Everyone is different and therefore may respond differently to training. There are three basic bodybuilding types: Ectomorph, Mesomorph & Endomorph. (Read Here) It's important to figure out which one you lean toward and train to suit your frame. This will also affect how much cardio you need and your dietary habits. Inspiration Once you figure out your body type, it may be helpful to find a person who represents your goal. Ensure that this person is of a similar body type so you can maintain a realistic expectation. Study your chosen person and try to emulate their training and dietary methods. If your goal role model is a professional bodybuilder/model/etc, do not attempt to use their exact routine right off the bat. Pros usually have years of experience working out and often have extreme discipline when it comes to supplements and diet. A person off the street may not be able to deal with a strenuous routine. What you can do is take pieces of their routine and apply it to your own workout as needed. I like going to Cut And Jacked and browsing their listing of workouts from pros. I take bits and pieces from there to form my own routines. It is also useful for switching up your workouts from time to time so your body keeps guessing.

Split vs Full Body There are two basic types of workout routines: Full Body and Split. Depending on your goals and the time you have available to workout, one may be better than the other. Again, no one method is "better" than another. It's all about finding out what works best for your body and your schedule. Split Split workouts break the body into individual muscle groups that are trained during different workout sessions. It's up to you how far you want to break down the groups. In the next section we will give some examples of different splits. This style is best for "molding" your body as you can focus on specific areas. It also is the best for building muscle as you can devote an entire session to exhausting a muscle group. This style is not best for burning calories as it's usually doesn't include rapid movements. Skipping a workout also means that a particular muscle group gets ignored during a week. This usually must be made up and shouldn't happen often. If you want to build muscle and have ample time to devote individual areas, use this style of training. Full Body Full body workouts encompass the entire body as one big muscle group. You do several exercises for both upper and lower body during one session. The good thing about this type of workout is that if you happen to skip a day, you are not leaving out a muscle group like you would with Split training. If you are just starting out or only have time to workout intermittently, this is a good way to go. It also is great for folks who are focused on cardio or running events. By keeping the intensity up and decreasing the amount of rest between sets, you can maximize calories burned and burn a lot of fat. This makes it ideal for those trying to lose weight. If you are into building specific muscle groups or bodybuilding in general, you should stick to split training. There are pros who have made tremendous progress doing variable full body workouts but for the average person, there is a big risk of injury and overtraining.

Example Workouts Female, 4 Day Split This is a routine that my girlfriend is currently doing. It is a split style routine that has two basic groups: upper & lower body. During the upper sessions, muscle groups are broken down even further. Chest and back (push & pull) are the focus of the first upper body session. Biceps, triceps & shoulders are worked with the second upper body session. The first lower body session is primarily muscle building while the second session is plyometric/isometric. It is a great routine for women looking to build overall strength and shape their legs. Cardio is thrown in whenever you have free time. Your days off are variable but ideally you probably want to throw in a day off between Day 2 & 3. Day 1: Chest/Back Lat Pulldowns Cable Rows Bent Over Rows Pull Ups Delt Flys Back Extensions Chest Press (two angles) Chest Fly Push Ups Abs (two exercises) Day 2: Heavy Leg Hack Squats Leg Curls Leg Press Leg Extensions Deadlifts Calf Press Glute Kicks Static Lunge Squats Abs (two exercises) Day 3: Arms/Shoulders Cable Curls Dumbbell Curls Crucifix Curls Shoulder Raise Shoulder Press Dips Tricep Cable Pulldown Skullcrushers Abs (two exercises) Day 4: Plyo Leg Hip Adduction Hip Abduction Calf Press Walking Lunges High Knees Box/Squat Jumps Wall Sit Stairmaster Abs (two exercises) Full Body Here is an example full body workout. Two variations are described below that cover the same muscle groups but provide different methods of working these groups. You can alternate between the two or optionally add more variations. Full body workouts are intense so I would recommend at least a one days rest in between sessions. Keep the intensity up & the amount of rest in between exercises/sets low. Routine A Back: Seated Cable Rows Chest: Dumbbell Press Shoulder: Upright Rows Legs: Leg Press Biceps: Preacher Curls Triceps: Dips Calves: Standing Calf Raises Abs: Hanging Leg Raises Routine B Back: Pull-ups Chest: Barbell Press Shoulder: Shoulder Press Legs: Squats Biceps: Dumbbell Curls Triceps: Dumbbell Extensions Calves: Seated Calf Raises Abs: Cable Crunches Male, 5 Day Split This is my current routine. It is a 5 day split but the Shoulder/Traps day is optional for me. If I have to drop a day or need extra rest, I skip Day 5 and throw a few of those exercises onto other days. My shoulders and traps get a lot of work on back day so it's not as if they are being neglected. This style routine is good for folks who have at least four days a week to devote for bodybuilding and want to build muscle. Day 1: Back Deadlifts Standing Front Pulldowns Lat Pulldowns (wide & close) Shoulder Press Cable Rows (nuetral & over) Pull Ups Abs (two exercises) Day 2: Chest Incline Press Standing Cable Fly Flat Bench Press Seated Machine Fly Decline Press Push Ups Rear Delt Fly Abs (two exercises) Day 3: Arms Overhead Triceps Extension Standing Hammer Curls Standing Rope Pulldowns Seated Dumbbell Curls Cable Tricep Extensions Dips Forearm Curls Abs (two exercises) Day 4: Legs Squats Static Lunges Standing Calf Raises Leg Curls Hack Squats Seated Calf Raises Leg Press Abs (two exercises) Day 5: Shoulder/Traps Lateral Raises Shoulder Press Dumbbell Front Raises Shrugs Upright Rows Rear Delts Abs (two exercises) Male, 3 Day Split This was an old routine I used to use when I was in college. I was working full-time and had a full load of classes so my time was limited. I was busy all week and just wanted to try and maintain a reasonable shape. It still manages to touch every muscle group & you just throw in extra cardio whenever you have the time. I would do this Mon/Wed/Fri. If you wanted to, you could add in cardio on Tues/Thurs to turn this into a 5 day split. Day 1: Chest/Triceps Machine Chest Fly Tricep Pushdowns Incline Bench Press Overhead Dumbbell Extension Lying Dumbbell Chest Press Reverse Cable Pulldowns Abs (two exercises) Day 2: Legs Squats Standing Calf Raises Leg Curls Hack Squat Machine Hip Adduction/Abduction Leg Press Abs (two exercises) Day 3: Back/Biceps/Shoulders Deadlifts Cable Rope Curls Lat Pulldowns Front/Lateral Raises Seated Preacher Curls T-Bar Bent Over Rows Concentration Curls Shoulder Press Pull Ups / Chin Ups Abs (two exercises)

Lift Safe & Lift Heavy!!!

Workout: Mueller Lake Park Circuit 10

Equipment Used: Five colored die (or dice marked with different colors/markings) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Optional: Resistance Band or Dumbbells to perform weighted/advanced versions of exercises

Circuit #10

SUMMARY ***Stretch/Warmup Black (cardio): Burpees Blue (cardio/lower): Box Jumps Red (upper): Push-Ups Yellow (lower): Squats Green (abs): Lying Crunches Snake Eyes (all): Box Jumps, Pull-Ups, Walking Lunges, Rest Dice total indicates number of reps The highest numbered die indicates the exercise (color) If multiple colors share highest number (tie), perform reps for each exercise color

Circuit #10 - Crap Shoot Workout

This circuit is designed to be ran quickly. The point is to keeps moving and attempt to get through multiple rounds as quickly as possible. Since we are moving quickly, we chose to use calisthenic exercises that require no equipment. This type of workout is extremely flexible due to the fact that you can switch up the assigned exercises to suit your needs. The snake eyes rule is optional but we wanted to make them a big deal like they are in shooting craps. In the event of a tie, perform reps for each exercise that shares the highest number. We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member pick their own exercise assignments for each color. Take breaks in between each members custom set. Many of the exercises we chose to use are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise. If you cannot perform the original exercise or become tired, please moveto an easier version of the exercise or replace it. For burpees, we use mountain climbers as an alternate exercise. With push-ups, move to using your knees. Replace box jumps with step-ups if needed.

Examples

Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 7

Equipment Used: Timer (watch/phone/etc) Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Highly Recommended: Resistance Band (medium and/or adjustable recommended) Highly Recommended: A heavy and light pair of dumbbells

Tip: This could also be modified for indoor use however, just get creative!

Circuit #7

SUMMARY ***Stretch/Warmup Jumping Jacks (warm-up) Lying Dumbbell Chest Press into Bent Over Dumbbell Row Alternating Dumbbell Curl into Alternating Dumbbell Front Raise Tricep Dips into Seated Dumbbell Reverse Flys Lying Reverse Crunches into Plank Squat Presses into Romanian Deadlifts Standing Calf Raises into Dumbbell Step-Ups (or Box Jumps)

Circuit #7 - Sanchez Superset

This circuit encompasses the entire body. It starts with the upper body and works its way down to your legs. This circuit is designed to move quickly and you should limit rest between sets. Since each superset hits the same body part twice, you should feel a good burn. Perform 3-5 sets per superset. Due to the fact that this circuit will move fast, try to have a variety of different sized dumbbells available. You could also alternately have a light or medium strength resistance band handy to really burn out those last couple reps. Start heavy and when fatigued, drop to a lower weight. Focus on continuous reps and movement to maximize the burn during the entire set. We switch exercises within a superset every 30 seconds and use 30 seconds of rest between sets. We are working toward eliminating rest between sets & allowing maybe 1 minute rest when switching to a new superset. Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise.

Examples

Jumping Jacks Click For Video Example Lying Dumbbell Chest Press: Click For Video Example Bent Over Dumbbell Row: Click For Video Example Dumbbell Curl: Click For Video Example Dumbbell Front Raise: Click For Video Example Dips: Click For Video Example Seated Dumbbell Reverse Flys: Click For Video Example Lying Reverse Crunches: Click For Video Example Plank: Click For Video Example Squat Presses: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example Calf Raises: Click For Video Example Dumbbell Step-Ups: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 4

Equipment Used: Timer One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Optional: Slightly lighter weight pair of dumbbells Highly recommended:Water source / Shade

Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. *** Directions to the park we use is at the bottom of the page. (Mueller Lake Park)

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 Walking Lunges into Push-Up Superset High Knees into Bent Over Rows Superset Burpees Bicep Curls into Wall Sit Superset Tricep Kickbacks into Plank Superset Mountain Climbers Squats into Shoulder Press Superset Reverse Ab Crunch into Reverse Fly Superset Squat Jumps Pull-Ups / Chin-Ups Optional: Relay Runs Optional: 1-2 mile warm down run/walk

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 Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

Workout: Mueller Lake Park Circuit 3

Equipment Used: Timer One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Optional: Slightly lighter weight pair of dumbbells/li> Optional: Pull-Up bars Highly recommended: Water source / Shade

Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. *** Directions to the park we use are at the bottom of the page. (Mueller Lake Park)

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 Seated Bicep Curls into Reverse Flys High Knees into Shoulder Press Burpees Bent Over Rows into Triceps Kickbacks Static Lunges into Wall Sit Mountain Climbers Push-Ups into Plank Lying Kicks/Bicycles into Chest Press/Fly Squat Jumps (or Box Jumps/Step-Ups) Optional: Pull-Ups / Chin-Ups Optional: 1-2 mile warm down run/walk

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 Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

Workout: Mueller Lake Park Circuit 2

Equipment Used: One pair of dumbbells Soft ground area for push-ups/sit-ups Park Bench or flat area of similar height Hill with a steep incline (at least 45 degree) or a set of stairs Highly recommended:Water source / Shade

Tip: This workout is outside, designed for a park with some space & some basic equipment. Scout out parks near you. *** Directions to the park we use is at the bottom of the page. (Mueller Lake Park)

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 Push-Up into Military Press Superset Walking Alternating Lunges Sit-Ups / Crunches Bicep Curls Squats into Shoulder Raise Superset Reverse Ab Crunches into Plank Superset Tricep Dips Box Jumps / Step-Ups Lying Flutter Kicks/Bicycles into Lying Chest Press Superset Pull-Ups / Chin-Ups Incline Wind Sprints Agility Slalom Run Optional: 1-2 mile warm down run/walk

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 Head South on I-35 *** Or just get to E 51st street however you normally would Take the exit toward 51st Street Merge onto I-35 Frontage Rd Turn left onto E 51st St Turn right onto Mueller Blvd *** Once on Mueller, Seton Hospital will be to your right At the traffic circle, make a left onto Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street

FROM SOUTH AUSTIN Head North on I-35 *** Or just get to E 51st street however you normally would Take the exit toward Airport Blvd (237A) Keep right at the fork, follow signs for Airport Blvd S/TX-111 Loop E and merge onto TX-111 Loop S/Airport Blvd Turn left onto Aldrich St *** Should be first major stoplight At the traffic circle, continue straight to stay on Aldrich St Make the first right onto Simond Ave Go to the 2nd driveway entrance *** Has pull-up bars near it, park in the lot or on the street Submitted By Bars