Nothing like relaxing in the new jacuzzi after a hard workout!
Last night I did a pretty intense fun workout that I thought I would share.It is a circuit that I put together from a mixture of other popular circuits like Craig B’s. I know that there are a lot of other exercises than burpees in here but I liked the sound of it!
Do each exercise one after the other then rest and then hit another circuit. The burpee portion of the circuit is done until failure. I made it through 3 circuits and finished up with 2 sets of spiderman pushups (15&8). I would like to be able to make it through 4 or 5 circuits.
| 60 Jumping Jacks | 60 | 60 | 60 | |
| Burpee w/ pullup | 20 | 15 | 10 | |
| 30sec Stair step sprint | 30 | 30 | 30 | |
| 30sec Punching Bag | 30 | 30 | 30 | |
| Deadlift | 135# | 10 | 10 | 10 |
| 20 Walking Lunges | 20 | 20 | 20 | |
| 20 Spiderman Climb | 20 | 20 | 20 |
Give it a try and let me know what you think! If you don’t have the stair stepper, try stair sprints or high knees. If you don’t have the punching bag try jump rope or jumping jacks. Be Creative!
P.S. I think I may be getting too skinny! (Right, like I ever thought that would be a problem). What do you think? I might try upping my food consuption some.
January 8th, 2009 - 10:00 am
Regarding getting too skinny.
What are your goals? How are your energy levels?
This makes a big difference.
My personal example:
I weight about 165lbs and have very low bodyfat. I’m a climber first and foremost, so strength to weight ratio is more important to me than absolute strength. I’ve been heavier in the past, and know that my absolute strength would be much better if I were to put 10-15lbs of muscle on, but the trade off in weight gain isn’t worth it to me.
So what are you training for? Aesthetics, general health, want to be as strong as possible to club mammoths, etc…
January 8th, 2009 - 10:04 am
My goals are to be healthy and I would like me some abs just for kicks. I am 188 pounds and 6′ 4″. I am not and athlete or a model, my main concern is health. Looking good is a bonus. But i don’t want to look emaciated. So as long as i still look healthy, i am good. I would love to start climbing (we have tons of good climbing in the area). I found a local indoor climbing gym that sounds like a good place to start but i am having a hard time finding the time to go.
The SoG
January 8th, 2009 - 1:02 pm
Well, personally I don’t think you look too skinny.
That said I like the aesthetics of the “thin and ripped look”.
Funny, and convenient how my taste changes to match where I am at a given moment. A few years ago I would’ve thought I looked too skinny.
Where do you live? I’m from Pittsburgh, we have decent rock climbing close, but ice and the mountains (which is where my heart is) require some longer trips.
January 8th, 2009 - 1:48 pm
Chris,
New Mexico. We have plenty of mountains and canyons… but not much ice
January 8th, 2009 - 4:02 pm
Looks like a killer workout, burpees will make a grown man cry.
Too skinny? Nah, you look great, bro but I know what you mean. I have the same problem when I diet down to get definition, it seems like my muscle size decreases faster than my fat. What helps me is to really dial down the carbs like fruit and nuts ( even the homemade energy bars, which by the way, look great) and replace those calories with more fat and protein. that seems to help retain size and get more cut without the “skinny” look.
January 8th, 2009 - 4:20 pm
Hq,
Thank you good sir! I think I am going to add another ground beef patty to my daily menu and see what that does for me.
January 8th, 2009 - 4:51 pm
Grok appeared to me in a vision last night. He said he thinks you need a cheeseburger. Dude — you look great!
January 8th, 2009 - 4:59 pm
Emergefit,
Thanks bud. We have missed your wisdom around here!
January 8th, 2009 - 7:22 pm
Yeah I don’t think you look too skinny either.
January 8th, 2009 - 7:37 pm
Sweetness! Thanks roger. I am less worried now.
January 8th, 2009 - 7:39 pm
SOG you are looking ripped way to go.
January 8th, 2009 - 10:25 pm
Thanks Bill!
January 8th, 2009 - 11:19 pm
Dude, you’re looking ripped! Nothing wrong with seeing the number on the scale go down when you’ve got great muscle definition. You’re probably at your fighting weight, and that’s a good thing!
All the Best,
Andrew
January 9th, 2009 - 1:15 am
By the way, WTF is a burpee?
January 9th, 2009 - 6:47 am
Andrew,
Thanks bro. “Fighting weight” is probably an excellent way to put it lol.
Roger,
A Burpee is a combination of a squat and a pushup. You squat down put your hands on the ground, kick your legs out behind you, do a pushup, jump legs back up to your hands and then stand up. There are different varieties of the stand up part… you can jump as high as you can or you can do a pull-up like I did in these.
January 9th, 2009 - 7:11 am
depends on your goals.
you look FANTASTICALLY RIPPED.
January 9th, 2009 - 7:20 am
MizFit,
Thanks. I still have a lot of catching up to do to catch you! BTW, The diet soda post is coming today… bet you can’t wait huh? lol
January 9th, 2009 - 8:30 am
Nice abs, I say
You’re looking good. I wouldn’t lose any more though…
January 9th, 2009 - 9:15 am
Thanks Rachel! I don’t think i want to lose any more. I am going to try to increase food consumption a bit and attempt to increase lean mass a bit.
January 9th, 2009 - 10:59 am
You look good man. I’d stay where you are. I’m from NM but live in TX (much to my chagrin but gotta make a livin’). Love the workout and will try it next week. Also, great blog.
January 9th, 2009 - 11:09 am
Thanks Troy! I am glad you like the blog. I hope you enjoy the workout.
January 9th, 2009 - 12:58 pm
Hey Sog,
I thought of another point, if I may. Bodyweight exercises. For example. Doing 10 chin ups at a bodyweight of 200 pounds. Then you diet down to 185 pounds. In the first case, your lifting 2000 pounds, in the second, your lifting 1850 pounds. Kind of like lowering the amount you curl. So it’s almost like the less you weigh, the less you lift! Yes, you could increase your reps, But that can put most people out of the range that creates hypertrophy. How about throwing on the weighted vest to make up for the weight lost in dieting?
January 9th, 2009 - 2:06 pm
Hq… that is exactly what I do! You are totally right though. A lot of people don’t take weight loss into account when they are doing body weight exercises.
January 10th, 2009 - 11:51 am
Burpees are psychotic. But you gotta love them for their ability to make you wish for death.
I don’t think you look too skinny. Your arms and shoulders look great, and I can see a bit of traps. Chest looks like maybe some striation. I just don’t like the sunken chest but ripped look. Think Lance Armstrong and other pro bikers. There’s no use for a big upper body for them, but aesthetically speaking a biker’s or runner’s too-skinny build is not all that attractive. The more you look like Tarzan, the more perfect, IMO. I think your symmetry looks good. Not unbalanced or too big or too little.
Jealous of the jacuzi!! I would love to have a dry sauna like the Scandinavians all have.
TrailGrrl
January 10th, 2009 - 2:15 pm
TrailGrrl,
Thank you. I agree that a chest is a must. I wish I could get more growth out of mine but my tri’s are so much stronger than my chest. We watched “Pumping Iron” last night.. now thoe guys have some chests!
January 12th, 2009 - 12:25 pm
Looking GOOD! Overall.
And I have to say- I love a good round of burpees.
Yeah, I said it.
January 12th, 2009 - 2:09 pm
Bee,
Thanks!
January 17th, 2009 - 1:30 pm
SOG
The bodybuilders of my day would immediately look at a guy’s calves. If those were not developed then he would be discounted as a ‘gym lizard’ meaning he was just for show – not a serious lifter. Sure weeded out the guys i would date