No capes, no flexing, just me
So before we dive into our next “Exercise for beginners” post tomorrow, I wanted to cater a workout to some of you out there ready for more advanced workouts. I give you “Escape From Hell”. Why is it called that? Because there is running, climbing, pressing, fighting and a lot of pain.
Ideally, I would like to be able to complete 4 circuits of this workout. For this first time run, I got through 3. I am a little disappointed because I think I could of done better but it was still killer.
The circuit:
The following exercises are to be done in a row with as little rest as possible.
1. Start out with 60 jumping jacks.
2. Move immediately to burpees that include a pullup at the top. I used my new gymnastics rings for my pullups but bar pullups are fine.
3. Move to a 30 sec stair stepper sprint. If you don’t have access to a stair stepper, you could try doing high knees here or sprint up some real stairs.
4. Move to 30 seconds of punching bag. If you don’t have a punching bag then shadow box (punch at the air or at yourself in front of mirror… just don’t punch the mirror).
5. Muscleups. Once again, I used my rings but a bar is fine. You can also substitute this with a set of pullups followed by a set of dips or vica versa.
6. Walking lunges.
7. Deadlift. Heavy and hard 8-12 reps
8. Hanging power clean and press. Again heavy and hard 8-12 reps.
9. Rest
10. Repeat
Here were my results:
| Monday | Weight | #1 | #2 | #3 |
| 60 Jumping Jacks | 60 | 60 | 60 | |
| Burpee w/ ring pullup | 12 | 12 | 10 | |
| 30sec Stair step sprint | 30 | 30 | 30 | |
| 30sec Punching Bag | 30 | 30 | 30 | |
| Muscle-ups on rings | 5 | 5 | 5 | |
| Walking Lunges | 20 | 20 | 20 | |
| Deadlift | 180# | 10 | 10 | 8 |
| HPC&P | 90# | 8 | 8 | 7 |
Give it a try! What do you think?
Did you really think I wouldn't have a fun picture? lol
*Unedited pic is viewable on the “About the SoG” page gallery.
February 10th, 2009 - 8:48 am
I would never be able to do this Haha
February 10th, 2009 - 9:06 am
Roger,
Never say never man. We will whip you into shape! Actually, you should just like move into one of our guest rooms for like a month or something lol. Ill beat you into a piece of hardened steel.
February 10th, 2009 - 9:21 am
SoG! Are you a gym rat or do you have all this sweet swag at home?
As I’m in between gyms (i.e. too broke for CrossFit this month) and need some at home stuff to do while I’m in withdrawals. I think I may just copy your workout.
PS – you’re lookin’ RIPPED.
February 10th, 2009 - 9:24 am
Bee,
If you want to see my home gym, check out the home gym video under the “videos” section of the site. I recently added a set of gymnastics rings to the collection… I absolutely love them. I hardly use my pullup bar anymore because of them. They are great for pullups, muscleups, dips, bodyweight chest flys and all sorts of other good stuff.
I despise the gym. I do all this at home.
February 10th, 2009 - 10:47 am
SoG,
Looks killer, bro! I’ll have to give it try this week. Thanks for the motivation
February 10th, 2009 - 4:20 pm
Hq,
Anytime! Enjoy the workout.. let me know how it goes for you.
February 10th, 2009 - 9:11 pm
SoG, I’d totally do it if it weren’t for my dogs. We will have to arrange some crucial workout/hangout sessions.
February 11th, 2009 - 4:46 pm
You look more and more ripped with every pic you take. Burpees: Another word for puke your guts out before you can count to 10 (while doing burpees of course). Why oh why do they hurt so good… I mean so much?
You’re home gym stuff is definitely motivating me to work out right here at home and quit making excuses (lots of weather-related ones now!). One set of burpees and I’ll be crying anyway.
Got a good at-home recommendation for a chick who can’t do a real pullup to, uh well, do a pull-up? At the gym I use a Smith machine rack and put it down about halfway and then do pullups assisted by my legs. Not sure how I can mimick this at home without the rack.
Maybe a video of a home workout circuit?
TrailGrrl
February 11th, 2009 - 5:01 pm
Trailgrrl,
Thanks! Unfortunately there is just no substitute for a god pullup. If you have someone that can assist you, having them hold your wiast or legs and help you is a good place to start. Another thing you can do is lay on your back under a table or something around the house and do a pullup/row type deal using that while keeping your feet on the ground. Just make sure whatever you are using to lift yourself is strong enough.
As for the video of a workout, I have been wanting to do that for a while but my digicam is like 10 years old and just doesn’t have adequate video capability lol. Maybe I will upgrade here soo so that I can do that.
February 11th, 2009 - 9:58 pm
SOG – did a modified version of your workout today, and despite my frequent sprint interval training, I was sucking wind by the second round of the circuit. Those burpees kill me; I’ll have to incorporate them more in my workout. I didn’t include pushups today, but check out this video of this guy who timed himself doing 100!
http://www.youtube.com/watch?v=NCPUS5hYGc4
February 11th, 2009 - 10:21 pm
Andy,
That is awesome! I am glad you enjoyed the workout. 100 burpees… that is some crazy stuff! I might have to try that as a challenge sometime.
February 13th, 2009 - 10:03 pm
I totally agree with the others, re your looking ripped mean, and these being killer workouts. I couldn’t do more than one, I think. What’s more, I can’t even deadlift my own body weight yet! A long way to go, but I will get there, surely.
February 13th, 2009 - 11:45 pm
Rambodoc,
I love the fact you said “yet”. The only way to get form point A to point B is by actually moving from point A to point B. You will get there!