in an effort to pass along more training ideas to the masses.. i'm going to start posting some workouts on the blog that i like and that i prescribe to my coaching clients.
i truly believe as athletes we need to do what you suck at. i suck at high intensity anaerobic efforts. these type of workouts is one way i get them in and i've got some bike intervals planned for later today too.
i just did this workout on the deck, in the sun, with my flip flops on (after some french press coffee of course). it's a slight variation of the crossfit 'barbara' workout. i didn't have a pullup bar, but i think the arm haulers are a great substitute. i love these short (about 20 mins) and intense workouts! my super busy clients love (and hate) them too.
as you can see there is no equipement needed. i call these "prison cell" workouts, because you could do them even if you were locked up.
Five rounds, each for time of: (for time but don't rush)
20 Pushups (start w/knees pushups if necessary - perfect form please)
30 Arm Haulers (video - however i try to lift the thighs up too)
40 Sit-ups (tighten lower abs and pause slightly at top to squeeze!)
50 Squats (thigh parallel to ground)
Rest precisely three minutes between each round - or jump rope for 3 min (not suggested in flip flops).