Did this one in the gym at 8pm when nobody was looking! Here's a time efficient lower body, conditioning and core workout. Normally when I perform a lower body workout I like to push, pull, move laterally and perform an explosive movement. Here I combined lateral and explosive to save time and get my heart rate up.
Exercises 1 & 2 were performed as straight sets with 30 sec rest between sets.
EXERCISE #1 (PUSH): Kettlebell Front Squat (very core intensive)- 4 sets 6-8 reps
EXERCISE #2 (PULL): Dumbbell Romanian Deadlift - 4 sets 6-8 reps
EXERCISES 3-5 - Performed in a circuit format with no rest between exercise and 30 sec between rounds - 4 rounds 8 reps (on each side where applicable)
# 3 LATERAL AND EXPLOSIVE: Lateral step hop
# 4 CORE ROTATION: Jump Switch Rotational Med Ball Wall Slam
# 5 EXPLOSIVE CRUNCH: Overhead Med ball crunch throw
A few stretches using a stability ball. That's right it's not just for crunches and knee tucks! Held each stretch very gently for 30 sec.
If you have battle ropes in your gym, here's a quick (about 4 min) metabolic finisher to your strength workout. Use this to stoke your metabolic fire and at the same time, improve your cardiovascular fitness. Think sprints with your upper body.
At the end of your strength workout (after you've burned up much of your glycogen stores), perform 2 rounds of a 20sec:10sec work to rest ratio. Go as hard as you can for each 20 second bout
Why I chose this order of exercises
Simply put, to avoid what we call local fatigue. You will notice while the alternating whip and dbl whip are arm intensive, the figure 8s and uppercuts involve your torso with some rapid rotation. So not only do you get some core work but alternating arm intensive with core involved movements helps prevent local fatigue of your arms. Now get to it!
Often times people say to me, "you don't look like a pizza chef" and while I'll admit, I'm not the skinny runner that I used to be, I'm healthier and stronger than I've been in a long time! So this page is where I shall post workouts that I do to earn my pizza and you can too!
The following is comprised of some of my favorite basic strength exercises. I suggest performing this workout 2 x weekly with at least 2 days rest between workouts for 4-6 weeks. Should you need alternate exercises due to your current level of fitness or equipment needs, and you're in the Chicago area, email me to set up a one-on-one (or two on one if you prefer to train with a friend) training session* Now let’s get started!
A proper warm-up before any workout helps stimulate blood flow, warm-up your muscles and tendons and fire up your neuromuscular system for performance. After a general 5-10 min easy jog, perform 1 set of 10 reps (on each side when applicable) of each dynamic warm-up exercise. This should only take you about 7 min. Watch the video here.
The following workout was originally designed for runners who have done little to no strength training yet is a workout from which any beginner can benefit! It's comprised of 4 lower body movements (push, pull, lateral & explosive), 4 upper body movements and 2 supplemental core exercises (a plank and rotation).
While super setting (performing 2 exercises back to back with no rest) is just beyond a basic level of intensity, if you’ve been somewhat active, I think you can handle it.
Example: Perform 8 reps of squats immediately followed by 8 reps of single leg glute bridge. Rest 30-45 sec and repeat for two more rounds. Then move on to Superset 2. Do the same for your upper body and core work. Click here to view the exercises in this workout!
USE WHAT THE PROS USE!
Click the images below to purchase what I believe to be the highest quality resistance bands allowing you to remain consistent and never miss a workout! No, I DO NOT get a kick back when you purchase from RBT, I just really believe in Dave and his products!
*Training sessions take place at either TruFit Personal Training Studios in Evanston or HiFi Fitness in River North. I can also come to you but additional charges may apply.