Andrea Du Cane's awesome Kettlebell Goddess Workout DVD (run time: 2 hours, 25 minutes)
Long ago, when I was a teenager, kids would get together with various musical instruments, take over the family garage or basement and (usually) make a terrible racket. Sometimes decent bands would form this way, or decent enough bands. Though much like the style of exercise many of us do, the value was in the practice, and there might ultimately be no great competition or "performance" at the end of it all. Sure, you might open for some college kids' band, or maybe get to play out at a dive bar, but the real "gains" and experiences seem to happen right there in the garage.
Note that in this case "garage band" is to be taken literally and not meant to reference the Apple program. Not that there's anything wrong with Garage Band, it just doesn't suit this metaphor. Any other Gen-Xers out there who had a musical project (terrible or otherwise)? Tell us about it or link to it in the comments if you dare! :)
Anyway, I'd had quite enough of of computer related work yesterday and had a little bit of time. I chose 4(drums, bass, guitar, keys? HAHA) and decided to throw down a little in the car port.
The newly installed circadian-interruptingly-bright lights on the building are perfect for this... Though I did mysequence (including those fabulous Armbars with a very light ) indoors before heading outside for the following sequence. Please adjust the weights to suit your level. When completed, the workout contains a total of 100 heavy swings, 50 sprawls (burpees without pushup or jump)*, 50 squats, 50 pushups, and 50 double thrusters. I aimed for minimal rest between sets because in addition to strength and power, I was wanting to get a little incidental conditioning as well.
- 20 swings
- 10 sprawls
- 10 squats
- 10 push-ups
- 10 double thrusters
After all that I staggered indoors for a bit of acool down and timed bar hangs. And a much needed snack.
*Here's a how to video about sprawls and other burpee variations and regressions: