Still finding the time to tell you about the adventures of the past few weeks (wow this is getting embarrassing!!!) BUT in the mean time I'll share with you a really fun workout from last week. It was first intended as a stand alone for home, then a friend wanted to meet up and just blow off some steam after work with a little "cardio". Put together this combo is a neat collection of strength/skill practice then a slightly SSST-inspired cardio "finisher".
Either piece can be a workout on its own, but it was a fun thing to do together. It's very adjustable depending on what weights are chosen and which pull-up,variations are used. I chose standard pull ups (with the low rep range it was another good opportunity to practice the very high pull ups I've been into lately... there's a devious plan for those btw), and standard push-ups (very strict with feet together). I used a lighter (the Power shell) since when I use the bigger/heavier one I tend to like to flop it on the floor for that satisfying thump sound... not always appreciated by downstairs neighbors... The used for the low rep swings/squats was the I tend to keep by the couch. For the cardio portion, I walked down to my friend's house and we did that part outdoors. We used her and 25lb Power -- more about that later.
At home, I started with 5 rounds of the following with as little rest as possible:
While very heavy swings are certainly not recommended for beginners, intermediate to advancedmaniacs might want to consider the challenge. For one it can be both a serious ego check (at first) and a real ego builder (a little later). And ladies, do NOT shy away from heavy when you're ready... short sets of heavy swings make for some glorious glutes, and bring power to all your other lifts, sports, and life in general. The gluteus maximus is named that for a reason... might as well put it to work! :)
Really interesting day - mostly fun even - one of the highlights before class was visiting the really cool no-nonesense studio Leanne Ellington has in Maitland - I may have gotten her hooked on the / style swing - we had a blast discussing Primal Move, , and quite honestly geeked out just a heck of a whole lot.
I felt like having a simple class (even though T/Th is usually "advanced") after all the talk of the power of just good old fashionedswings and get ups.
The two versions of this workout are a lot of fun, but should only be attempted if you're VERY comfortable with the 1 arm swing. They also should be performed outside or in a safe area, especially if you're trying 1 arm swings with a heavierthan usual. Make sure to always keep your form, stop before things get sloppy. You will need to use a strong hip hinge/snap to make this work - as well as NO twisting of the torso (if you find you have to REACH to switch hands with the , you're probably twisting!)
We warmed up withexercises, a few 2 hand swings, and some deadlifts.
5 rounds of:
Mega Mondaaaaaayyyyy or something like that! This workout is a good example of how you can make a workout out of "just a bunch ofswings" without it being boring. Personally I don't find swings to be at all boring, but I'm thinking about each and every rep. You should be too.
This is an intermediate-advanced sort of thing so, don't dive into it if you're not ready. Practicing swings at a moderate weight is still totally effective. BUT here's how we mixed it up today!