Round and Round
This routine, like most of
the others that I've posted, can be as intense as you make
it. One aspect is the amount of rest between exercises,
which should be absolutely minimal. Your goal should
be to transit from one exercise immediately in to the next
without standing around gasping and trying to keep your
last meal down while calling me names.
Your entire body gets a beating
in this workout and it doesn't take long to feel the effects
kicking in. Hamstrings, then chest, shoulders, and triceps,
followed by quads, and then pull-ups. The pace is quick
and the burn seems to travel "Round and Round"
your body until the workout is complete. Then it feels
like it's everywhere at once.
We'll follow a simple half-pyramid
style routine that has the reps increasing with each set.
There will be two variations of this workout A and B, where
A is the primer for B. You can do this workout
in a few different ways: Do all the exercises all in
one small area or you can space each exercise at different
points on a field so you have to run between each set (this
is how we do it in class).
This workout will be in
the Mod
1 as well!
Enjoy the workout!
________________________________________________________________________
LUNGES*:
Workout A:
5 reps with Left foot back, 5 reps with Right foot back.
Workout B: 10 reps with Left foot back, 10 reps with Right
foot back.
*I
have Lunges in workouts #1
and #2
as well as my videos.
DOG SERIES / DANDS*:
Workout A:
5 Dog Series + 5 Dands.
Workout B: 5 Dog Series + 10 Dands.
*Go
here
for Dog Series and check out the Dive-Bomber
page to see what Dands are.
REVERSE SQUATS*:
Workout A: 10 Single Count
Squats.
Workout B: 10 4-Count Squats.
*Go
here
to see what Reverse Squats are. If you're
not familiar with 4-Count, you're just counting every
second squat as 1 rep. Basically you're doing twice
what the A phase is doing but, psychologically, it's much
easier to count them in 4-Count. Trust me.
PULLUPS/CHINUPS*:
Workout A: Synaptic Facilitation
Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set
*Check
out the Lots
'o' Pull-ups page to see what
those terms mean.
LUNGES:
Workout A:
6 reps with Left foot back, 6 reps with Right foot back.
Workout B: 12 reps with Left foot back, 12 reps with Right
foot back.
DOG SERIES / DANDS:
Workout A:
6 Dog Series + 6 Dands.
Workout B: 6 Dog Series + 12 Dands.
REVERSE SQUATS:
Workout A: 12 Single Count
Squats.
Workout B: 12 4-Count Squats.
PULLUPS/CHINUPS:
Workout A: Synaptic Facilitation
Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set
LUNGES:
Workout A:
7 reps with Left foot back, 7 reps with Right foot back.
Workout B: 14 reps with Left foot back, 14 reps with Right
foot back.
DOG SERIES / DANDS:
Workout A:
7 Dog Series + 7 Dands.
Workout B: 7 Dog Series + 14 Dands.
REVERSE SQUATS:
Workout A: 14 Single Count
Squats.
Workout B: 14 4-Count Squats.
PULLUPS/CHINUPS:
Workout A: Synaptic Facilitation
Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set
LUNGES:
Workout A:
8 reps with Left foot back, 8 reps with Right foot back.
Workout B: 16 reps with Left foot back, 16 reps with Right
foot back.
DOG SERIES / DANDS:
Workout A:
8 Dog Series + 8 Dands.
Workout B: 8 Dog Series + 16 Dands.
REVERSE SQUATS:
Workout A: 16 Single Count
Squats.
Workout B: 16 4-Count Squats.
PULLUPS/CHINUPS:
Workout A: Synaptic Facilitation
Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set
LUNGES:
Workout A:
9 reps with Left foot back, 9 reps with Right foot back.
Workout B: 18 reps with Left foot back, 18 reps with Right
foot back.
DOG SERIES / DANDS:
Workout A:
9 Dog Series + 9 Dands.
Workout B: 9 Dog Series + 18 Dands.
REVERSE SQUATS:
Workout A: 18 Single Count
Squats.
Workout B: 18 4-Count Squats.
PULLUPS/CHINUPS:
Workout A: Synaptic Facilitation
Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set
LUNGES:
Workout A:
10 reps with Left foot back, 10 reps with Right foot back.
Workout B: 20 reps with Left foot back, 20 reps with Right
foot back.
DOG SERIES / DANDS:
Workout A:
10 Dog Series + 10 Dands.
Workout B: 10 Dog Series + 20 Dands.
REVERSE SQUATS:
Workout A: 20 Single Count
Squats.
Workout B: 20 4-Count Squats.
PULLUPS/CHINUPS:
Workout A: Synaptic Facilitation
Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set
________________________________________________________________________________
FINAL
NOTES
Here are a couple tips to help
you consistently improve instead of burning out right away:
