So…after completing the first workout and even throwing up (lol), Rica’s back for more. So here we go…
This is another circuit. Go through all the exercises without rest. At the end of the circuit, rest 60-90 seconds.
One Arm Dumbbell Snatch - 5 reps per arm (seen here)
Burpees - 10 reps (seen here)
Dumbbell Turkish Get-Up - 5 reps per side (seen here and in the pic above)
Do 5 rounds… and keep a bucket nearby :)
Now you can alternate between Reps for Rica 1 and Reps for Rica 2.
So, I’ve been asked to design a workout routine for my lil sis Rica, who’s away at school in Vegas. She’s got a busy schedule, with work and class, and doesn’t have the time to commit to long workouts. So she wants the most bang for her buck. She has access to the school gym so she has access to weights. Her main goal is overall fitness and a little extra fat burn wouldn’t hurt. This is what I’ve come up with:
Reps for Rica Workout 1:
This is a circuit, so perform one set of each exercise without resting. Do 10 reps per set. Once you complete the circuit, rest 90 seconds and do the circuit again. Complete 5 circuits and you’re done.
Two Handed Dumbbell Swings (shown here) but I want you to use two dumbbells.
Dumbbell Push Press (shown here)
Dumbbell Romanian Deadlift (shown here) It’s important to get the hips back and keep your lower back arched. Lower the dumbbells to mid shin.
Dumbbell Bent-Over Rows (shown here)
Do not put the dumbbells down during the circuit!!! If you have to rest more than 90 seconds in between circuits, then do so, but try not to stop in the middle of a circuit.
Circuits work becuase they not only build strength endurance but aerobic/anaeorbic capacity, which burns calories. Burning calories = increased fat loss with proper diet!
Strength and fat loss in less than 20 minutes!
GPP = General Physical Preparedness
Good for all sort of things from this:
to this:
Do the following circuit without stopping for the time indicated:
Squat Thrusts - 30 seconds
Jumping Jacks - 30 seconds
Pushups from knees - 30 seconds
Mountain Climbers - 30 seconds (click here for video)
Rest - 30 to 60 seconds
Repeat 8 times
“ GPP training serves several functions: 1) the formation, strengthening or restoration of habits (skills) which play an auxiliary, facilitory role in sports perfectioning. 2) As a means of educating abilities, developed insufficiently by the selected type of sport, raising the general work capacity or preserving it. 3) As active rest, assisting the restoration processes after significant, specific loading and counteracting the monotony of the training. These functions define the role of the general-preparatory exercises in the athlete’s training system.
A.S. Medvedyev, Soviet Weightlifting Coach
A good set of wheels is important for many a sport. Whether playing pick up b-ball all day, or hitting the slopes hard all weekend, or lighting up a stage for an hour or two, lower body endurance is key to maintaining maximum output and reducing fatigue. The following workout will provide the work necessary to increase lower body endurance so you can go all night long.
20 Squats (ass to grass)
10 Burpees
10 Lunges (per leg)
10 Single Leg Bridges (per leg)
Rest 60 to 90 seconds.
30 Squats (ass to grass)
5 Burpees
10 Lunges (per leg)
10 Single Leg Bridges (per leg)
Rest 60 to 90 seconds.
40 Squats (ass to grass)
5 Burpees
5 Lunges (per leg)
5 Single Leg Bridges (per leg)
Rest 60 to 90 Seconds.
50 Squats
2 Burpees
5 Lunges (per leg)
20 Bridges (using both legs simultaneously)
If you are still standing after this, you can do a wall squat as a finisher for time.
Build a thermonuclear core with the following workout:
15 SitUps - Take 3 seconds to go up, hold at the top for a beat, then go back down for 3 seconds.
20 Winshield Wipers - 10 each side
15 Half Jackkives - seen here
15 Leg Raises
Plank - Hold for time.
Do this as a circuit with no rest in between exercises. After completing plank, rest for up to 2 minutes, then repeat the circuit. Do the circuit for a total of three times, recording your best plank time. Try to improve your plank time every time you do this workout.
This workout is just to ensure everythings kicking on all cylinders.
Do the following:
50 Jumping Jacks
10 Winshield Wipers
50 Split Jumps (like Jump Lunges, except you dont go down. You just switch your feet like you’re raving. )
10 Burps (Like a Burpee but you don’t stand up and jump. Bring your feet up like you’re going to stand and then kick your feet back and keep going.)
Light Shadow Boxing - 5 minutes. Stay on your toes and bounce around throwing combinations while trying to be as smooth and snappy as possible.
That’s it. Just a little routine to go along with your rehearsal to make sure your CNS stays alert. Good luck.
Eye of the tiger, mayn.
“ We don’t just work our ‘favorite muscles’. We do not have favorite muscles.
Mark Rippetoe, Strength and Conditioning Coach and author of the best book written on strength training, Starting Strength.
