Beat the heat (and the clock) work-out

edco76

edco76

New member
Thought I would share this routine I have been doing this week. It is so damn hot in central Alabama that the running is tough. So I wanted to do something that I could do inside and since inside exercise bores the crap out of me I wanted to do it fast. Here is what I came up with. I am no expert but it sure feels like it works. If some one has a tip to optimize feel free to throw it out.

I do this at like 80% intensity which makes a big difference. I have done circuits before and didn't really "feel it" because I just kinda trudged through them. The intensity seems to take it from basic calisthenics to a full-blown work-out. No rest between exercises. Get to the next as fast as you can.

Body weight squats X 12
Push-ups X 12
Sit-ups X 12
Jumping-Jacks X 20 ( I do these @ close to 100% because a rest is coming)
Rest for 60 seconds
Rinse and repeat

I do 6 circuits

It takes about 15-20 minutes depending on your pace.
No equipment
No weather
No travel
No excuse
 
are you doing sit ups or crunches?

Much of what I've read - says situps - inspite of what i was taught in grade school phys ed - - are horrible for your back -that a crunch is prefered because it works at least a portion of the abs... (though - not that I can even do a single crunch you also want to do reverse crunches to work a different portion of the abs)
 
maleficent said:
are you doing sit ups or crunches?

Much of what I've read - says situps - inspite of what i was taught in grade school phys ed - - are horrible for your back -that a crunch is prefered because it works at least a portion of the abs... (though - not that I can even do a single crunch you also want to do reverse crunches to work a different portion of the abs)
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I have been doing sit-ups. I have read that as well though. I may try crunches next week though. Hershel Walker did 3k sit-ups a day. Did you know that? Just a little random trivia.
 
maleficent said:
I saw something about a year or two ago -that he still does 1500 pushups and 2500 sit ups a day...

freak :D
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He was at my 3rd grade field day. I went to elementary school in Wrightsville Ga. his hometown. His little brother was a year ahead of me and his mom worked with my mom. She lived in a big huge house he bought her but still worked at a light bulb factory.
 
I was just poking around looking for a legit source as to why situps weren't as good for you (other than the us army took them out of the pt test and does crunches instead) but waht I've found - situps are ok - if done properly (and that's using the abs to go up and going down very slowly -not slamming down like most people do)
 
a sit up is where you're lying on the floor on your back and you sit up but you want to contract your ab muscles when doing so and have that do all the work then lay back down (slowly - so your abs are getting a workout on the way down

A crunch is just coming up partially where you feel your abs contract then slowly lower yourself back down

and a reverse crunch works the lower abs...
(I don't think her form is that great because she appears to be using momentum but i could be wrong) you get the general idea



I've read are one ofhte best core exercises you can do - Ona good d ay I can hold one for about 10 seconds.. :)
 
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and if you check the forum that will lead you to the mothership -and there's a bunch of demos for various exercises there..
 
maleficent said:
a sit up is where you're lying on the floor on your back and you sit up but you want to contract your ab muscles when doing so and have that do all the work then lay back down (slowly - so your abs are getting a workout on the way down

A crunch is just coming up partially where you feel your abs contract then slowly lower yourself back down

and a reverse crunch works the lower abs...
(I don't think her form is that great because she appears to be using momentum but i could be wrong) you get the general idea



I've read are one ofhte best core exercises you can do - Ona good d ay I can hold one for about 10 seconds.. :)
Click to expand...

Thanks Mal.

I keep thinking to myself I must start some regular exercise routine, and can usually manage something small for a couple of days, but then it sort of disappears.
 
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