Today’s workout continues the high-intensity circuit workouts. I tried to keep to 1:30 to 2 minutes rest. The workout was broken into 5 circuits of 6 exercises each and went as follows. See my previous workout post for more details: http://www.ahsquared.com/2012/10/05/workout-log-spartan-300-style/.
| Exercise | Reps | Notes |
| Circuit #1 | ||
| Hanging Leg Raises | 10 | Try to touch hands with feet (I used rings) |
| Combo: Pushups and jump to pullup | 20 / 10 | 2 pushups for every pull-up |
| Dips | 10 | |
| Inverted Rows | 10 | |
| Lateral Jumps | 10 | jump over a low bench |
| Circuit #2 | ||
| Cats’ cradle / Slow return | 5 | Go up into cat’s cradle then slowly lower the legs back down. Don’t drop all the way to the ground, then go back up (Again on rings) |
| Hand clap push ups | 10 | |
| Pull ups | 10 | |
| Dips | 10 | |
| Inverted Rows | 10 | |
| Lateral Jumps | 20 | |
| Circuit #3 | ||
| Hanging Wipers | 20 | Hanging from rings raise legs (I have to do bent – not strong enough to do it legs straight yet) and do wiper blade motion from side to side (One side is 1) |
| Hand clap push ups | 10 | |
| Dips | 10 | |
| Lateral jumps | 10 | |
| Inverted Rows | 10 | |
| Circuit #4 | ||
| Hanging Leg Raises | 10 | As above |
| Wide offset pushups with reach | 20 | Use a very wide push up stance, then do a push up with your body offset to one side. Thenmove your hand to 2:30 (on clock) and repeat then to 2, 1:30, 1 then back by steps to 3 so that you have done 10 on that side, then immediately do the other side. |
| Monkey bar | — | CLimb around on bars moving along and then moving to a lower one, etc… for about 45 seconds |
| Dips | 10 | |
| Lateral jumps | 20 | |
| Inverted Rows | 10 | If too hard use a higher bar so your torso is higher than your feet to make it a bit easier |
| Circuit #5 (almost there) | ||
| Hanging side bends | 20 | Hanging from rings raise your feet to the side (feel it in your obliques) 10 each side |
| Combo: Clapping push ups and jump to pullup | 20 / 10 | Same as above |
| Swinging Dips | 6 | Start in up dip position and swing your legs forward and then back (keeping legs straight) so that you get to parallel to the ground. At that point go down into a pushup and swing through (you will then be in down dip position) and then dip back up and repeat. This is hard. I usually do mostly negatives, where I go down into pushup/dip and have to stop, reset and start over. |
| Inverted Rows | 10 | |
| Lateral Jumps | 20 | |
Warm-up and cool down: I jogged 2kms to the workout area, did the workout, then jogged 2kms back. Total time about 1 hour. Then did about 10min of stretching hamstrings, quads, chest, back, obliques.
Try it out, let me know how you go, and what variations you come up with.