Just thought I would bring this back to the top.
Here is a breakdown of a routine that I rotate in and out of when I feel the need to take a break from my normal weight lifting routine.
Enjoy:
*Note 1)
Examples of these can be found at this web site. http://www.trainingforwarriors.com/*Note
1A) The way I do these: Set a "Round Timer" (or any timer) to 2 min's ON / 1 min RESTwith "X" amount of rounds to match your desired number of exercises (ie 12 rounds, 2 min ON / 1 min OFF. I try to do as many reps of each seperate exercise before the bell rings to rest. I track the number of reps on my log and aim to improve on that number. After 1 month of doing this, I increase the weight amounts for the applicable exercise(s). It's an ASS KICKER - have fun.
Day 1: Chest/ShouldersDive Bombers -
Hand Stand Press -
Prone Ball Walk Outs -
Prone Ball Push Ups -
Cinder Block Push Ups -
Close Grip Bench Press -
Dumbbell Fly’s -
Weighted Dips –
Brick Drop/Catch –
Dumbbell Floor Press –
Leaning Side Raises –
Shoulder Cleans –
High Front Plate Pulls –
Front Straight Arm Raises w/ Plate –
Truck Drivers w/ Plate –
Behind Head Press w/ Plate –
Around The World w/ Plate –
Straight Bar Overhead Press –
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Day 2: Arm/HandFinger Tip Plate Pick Up –
Plate Pinch –
Farmers Walk –
Tire Flip –
Sledge Hammer –
Arm Over Arm Rope Pull –
Lift And Carry –
Fat Bar Hold –
Standing Curls –
Standing Pull Downs –
Gi / Towel Seated Row –
Gi / Towel Chin Ups –
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Day 3: BackPlank w/ Forward Body Pull –
Gi / Towel Supine Rows –
Twisting Turtle Pick Up –
Partner Swing –
Partner Scarecrow –
Partner / Heavy Bag Flip –
Fireman Pick Up –
Chin Ups w/ Various Grips –
Pole Vaulter Pull Up –
Back Extensions –
Dead Lift (single/double) –
Supine Dumbbell Pull Over –
Reverse Fly w/ Dumbbell –
Good Mornings –
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Day 4: Abs/Core Seated Press Up w/ Backward Slide –
“V” Sit Up (fingers to toes) –
Leg Triangle Hip Raise –
Partner Leg Throw –
Partner Hip Exchange –
Cinder Block / Med Ball Toe Touch –
Supine Single Leg Kick To Med Ball –
Triangle Crunch w/ Med Ball –
Explosive Sit up / Get up w/ Med Ball –
Seated Figure 8 Around Legs w/ Brick –
Physioball Exchange –
Physioball Knee Tuck –
SL Planks w/ or w/o Single Leg Abd –
Prone Plank w/ or w/o Single Leg –
Superman Abdominal Plank Press –
Supine Cable Knee Tuck –
Olympic Bar Twist –
Olympic Bar Bus Driver –
Olympic Bar Single Hand Snatch –
Olympic Bar Single Arm Punch –
Physioball w/ Cable Twist (s/u/d) –
Physioball Suplex –
Weighted Side Bends –
“V” Sit Up w/ Speed Twists –
Forward Straight Bar Roll Out –
Alligator Crawl w/ Foot Plate Pull –
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Day 5: Legs/HeartBurpees –
Lunges –
Physioball Squat –
Step Up –
Plate Push –
Power Curl –
Physioball Hip Pop Up –
Physioball Hamstring Curl –
Hamstring Raises w/ Partner –
Toe Raises –
Band Guard Pull –
Groin Plate Slide –
Ankle Band Lunges –
Physioball Hip Twists –
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Day 6: Fight Cardio/ConditioningShadow Boxing - #2 – 3 min’s
Jump Rope - #2 – 3 min’s
SEAL Jacks - #2 – 3 min’s
Bag Work - #2 – 3 min’s
Tai Chi w/ Bricks - #5 min’s
“Poison Palm” Conditioning - #5 min’s
Shin Conditioning - #2-3 min’s
Forearm Conditioning - #2-3 min’s
Dance Of Death - #1-2 min’s
Foot Tag - #1-2 min’s
Hand Slap Push Ups Game - #1-2 min’s
Rope-A-Dope - #1-2 min’s
Duck Walk - #1-2 min’s
Burn Outs - #1 min
Tap-N-Go - #3-5 min’s
Med Ball To Core - #30 sec’s
Physioball Neck Press –
Supine Neck Flexion / Extension –
Neck Band Extension –
Bridge - #30 sec’s
Weighted / Resistance Boxing –
V/r,
Dog Dean