-Jumping Lunges, 20 reps;
-Barbell Bent-Over Row, 7 reps (Medium Weight);
-Abs Rollouts, 10 reps;
-Tuck Jumps, 20 reps;
-Kettlebell Snatch, 16 reps (8 reps each side);
-Back Extensions, 15 reps;
-Pistols, 10 reps (5 reps each side);
-One Hand Plank Holds, 1 minute each side.
Rest 3 minutes, repeat.
Friday
Wednesday
October 15, 2008
Making Men:
-50 Dumbbell Man Makers for time;
-Rest until your heart is stabilized;
-Jumping Lunges for max reps.
-50 Dumbbell Man Makers for time;
-Rest until your heart is stabilized;
-Jumping Lunges for max reps.
Thursday
October 9, 2008
-5 Bodyweight Pull-Ups;
-1 Deadlift at 95% 1RM;
-1 Weighted Pull-Up;
-1 Deadlift without the weight you used on the Pull-Up;
.....
-1 Weighted Pull-Up with max weight;
- 5 Deadlifts without the weight used on the Pull-Up.
The idea of this workout is to alternate Deadlifts with Pull-Ups (all the pull-ups are dead hang), working up to a max weight on the pull-up, and at the same time taking plates off of the deadlift bar. Use increments of 5 pounds or 10 pounds, depending on how good you are on weighted pull-ups.
This is a max strength effort, so go slow and take enough rest between drills.
-1 Deadlift at 95% 1RM;
-1 Weighted Pull-Up;
-1 Deadlift without the weight you used on the Pull-Up;
.....
-1 Weighted Pull-Up with max weight;
- 5 Deadlifts without the weight used on the Pull-Up.
The idea of this workout is to alternate Deadlifts with Pull-Ups (all the pull-ups are dead hang), working up to a max weight on the pull-up, and at the same time taking plates off of the deadlift bar. Use increments of 5 pounds or 10 pounds, depending on how good you are on weighted pull-ups.
This is a max strength effort, so go slow and take enough rest between drills.
Monday
October 6, 2008
Sprint 200 meters;
Deadlift 100% of your bodyweight for 5 reps;
Sprint 200 meters;
Military Press 50% of your bodyweight;
Sprint 200 meters;
Bench Press 75% of your bodyweight.
Repeat one more time and call it a day.
Deadlift 100% of your bodyweight for 5 reps;
Sprint 200 meters;
Military Press 50% of your bodyweight;
Sprint 200 meters;
Bench Press 75% of your bodyweight.
Repeat one more time and call it a day.
Wednesday
September 24, 2008
The old school Super Squat program for one day:
Back Squat, 20 reps with heavy weight.
Breathe between reps.
Back Squat, 20 reps with heavy weight.
Breathe between reps.
Saturday
September 20, 2008
For time:
- 50 Kipping Pull-Ups,
- 50 Walking Lunges,
- 50 Push-Ups,
- 50 Burpees,
- 50 Lying Leg Raises.
- 50 Kipping Pull-Ups,
- 50 Walking Lunges,
- 50 Push-Ups,
- 50 Burpees,
- 50 Lying Leg Raises.
Monday
September 15, 2008
5 Rounds of:
-Dumbbell See-Saw Press - 10 reps;
-Dumbbell Front Squat - 10 reps;
-Dumbbell Renegade Row - 10 reps;
-Dumbbell Turkish Get-Up - 2 reps.
Rest 1 minute between rounds, go fast except on the TGU, where slow and steady is the key to do it one strong and injury-proof exercise.
-Dumbbell See-Saw Press - 10 reps;
-Dumbbell Front Squat - 10 reps;
-Dumbbell Renegade Row - 10 reps;
-Dumbbell Turkish Get-Up - 2 reps.
Rest 1 minute between rounds, go fast except on the TGU, where slow and steady is the key to do it one strong and injury-proof exercise.
Wednesday
Saturday
September 6, 2008
Jump Rope 5 Minute;
50 Push-Ups;
Jump Rope 5 Minutes;
45 Push-Ups;
Jump Rope 5 Minutes;
40 Push-Ups;
Jump Rope 5 Minutes;
35 Push-Ups;
Jump Rope 5 Minutes;
30 Push-Ups;
Jump Rope 5 Minutes;
25 Push-Ups.
Enjoy.
50 Push-Ups;
Jump Rope 5 Minutes;
45 Push-Ups;
Jump Rope 5 Minutes;
40 Push-Ups;
Jump Rope 5 Minutes;
35 Push-Ups;
Jump Rope 5 Minutes;
30 Push-Ups;
Jump Rope 5 Minutes;
25 Push-Ups.
Enjoy.
Wednesday
September 3, 2008
Dumbbell 1-arm Snatch (Medium Weight) - 20 reps (per arm) / 15 reps / 10 reps / 5 reps.
Hanging leg raises - 5 reps / 5 reps / 5 reps / 5 reps.
Perform the snatches and the leg raises in alternated style (40 snatches, 5 leg raises, 30 snatches, 5 leg raises, etc).
Hanging leg raises - 5 reps / 5 reps / 5 reps / 5 reps.
Perform the snatches and the leg raises in alternated style (40 snatches, 5 leg raises, 30 snatches, 5 leg raises, etc).
Friday
August 29, 2008
5 Rounds of:
- Back Squat, 5 reps - Heavy Weight;
- Pull-Up, 5 reps - Add Weight If Necessary.
- Back Squat, 5 reps - Heavy Weight;
- Pull-Up, 5 reps - Add Weight If Necessary.
Monday
August 18, 2008
Bodyweight circuit, 3 Rounds of:
Chin-ups,
Prisoner Squats,
Dips,
Jumping Lunges,
Hanging Leg Raises.
In a circuit, you move from exercise to exercise without any rest. For each one do about 75% of your max reps. So, if you could do 40 chin-ups, you would be doing about 30.
Chin-ups,
Prisoner Squats,
Dips,
Jumping Lunges,
Hanging Leg Raises.
In a circuit, you move from exercise to exercise without any rest. For each one do about 75% of your max reps. So, if you could do 40 chin-ups, you would be doing about 30.
Wednesday
August 13, 2008
Escalated Weight Snatches:
- Do a snatch with the empty bar;
- Add 5 pounds, do another snatch;
- Add 5 pounds, and continue until you cannot add any more weight.
If by then you are wasted, call it a day. If you still have some juice left, take 5 pounds off the bar, and keep doing snatches, until your bar is empty again.
- Do a snatch with the empty bar;
- Add 5 pounds, do another snatch;
- Add 5 pounds, and continue until you cannot add any more weight.
If by then you are wasted, call it a day. If you still have some juice left, take 5 pounds off the bar, and keep doing snatches, until your bar is empty again.
Saturday
July 30, 2008
Endurance cardio.
Choose running, cycling, swimming, whatever, and just do low-intensity long-duration training.
I know much is said about the disadvantages of such training, but once in a while won't do you any harm, and it is part of an all-around functional body.
Choose running, cycling, swimming, whatever, and just do low-intensity long-duration training.
I know much is said about the disadvantages of such training, but once in a while won't do you any harm, and it is part of an all-around functional body.
July 28, 2008
100 Power Snatches- Light Weight;
15 Front Squats - Medium Weight;
100 Power Snatches- Light Weight.
15 Front Squats - Medium Weight;
100 Power Snatches- Light Weight.
Tuesday
July 16, 2008
HIIT training.
Choose whatever you want (Sprinting, Rope Jumping, Swimming) and do High Intensity Interval Training for about 20 minutes, or as long as you see fit.
HIIT consists of doing short bursts of high intensity training, followed by short resting intervals.
One example would be sprinting all out for 30 seconds, rest 1 minute, sprint again, and so on.
Decide the times according to your capacities.
Choose whatever you want (Sprinting, Rope Jumping, Swimming) and do High Intensity Interval Training for about 20 minutes, or as long as you see fit.
HIIT consists of doing short bursts of high intensity training, followed by short resting intervals.
One example would be sprinting all out for 30 seconds, rest 1 minute, sprint again, and so on.
Decide the times according to your capacities.
Sunday
July 14, 2008
20 Minutes of Deadlift Heavy Singles.
Do a deadlift, rest as long as necessary, repeat.
The weight should be about 90% of your 1RM (1 rep max).
Enjoy.
Do a deadlift, rest as long as necessary, repeat.
The weight should be about 90% of your 1RM (1 rep max).
Enjoy.
Saturday
July 12, 2008
1 Set of Bench Press - Medium Weight.
1 Set of Back Squat - Medium Weight.
1 Set of Dumbbell Twists - Medium Weight.
This is an active recovery day, so do not waste yourself. Finish the workout stronger than you started.
1 Set of Back Squat - Medium Weight.
1 Set of Dumbbell Twists - Medium Weight.
This is an active recovery day, so do not waste yourself. Finish the workout stronger than you started.
Tuesday
July 10, 2008
Exercise Ladder, with Pull-Ups and Dips, up to 10 reps.
For time:
- 1 Pull-Up
- 1 Dip
- 2 Pull-Ups
- 2 Dips
- 3 Pull-Ups
- 3 Dips
.....
all the way to:
- 10 Pull-Ups
- 10 Dips
For time:
- 1 Pull-Up
- 1 Dip
- 2 Pull-Ups
- 2 Dips
- 3 Pull-Ups
- 3 Dips
.....
all the way to:
- 10 Pull-Ups
- 10 Dips
July 9, 2008
HIIT training.
Choose whatever you want (Sprinting, Rope Jumping, Swimming) and do High Intensity Interval Training for about 20 minutes, or as long as you see fit.
HIIT consists of doing short bursts of high intensity training, followed by short resting intervals.
One example would be sprinting all out for 30 seconds, rest 1 minute, sprint again, and so on.
Decide the times according to your capacities.
Choose whatever you want (Sprinting, Rope Jumping, Swimming) and do High Intensity Interval Training for about 20 minutes, or as long as you see fit.
HIIT consists of doing short bursts of high intensity training, followed by short resting intervals.
One example would be sprinting all out for 30 seconds, rest 1 minute, sprint again, and so on.
Decide the times according to your capacities.
Sunday
July 6, 2008
10 Minutes of Power Clean - Heavy Weight,
2 Sets of Barbell Side Press (1 for each side) - Heavy Weight.
During the 10 minutes of heavy power cleans, avoid fatigue. Do one clean, rest a bit, do another clean, rest some more. Try to do as many heavy power cleans as possible, but staying fresh, so you can endure the 10 minutes. If you have done more than 20 reps on the last workout, add 5 pounds. Add 5 pounds to the side press if done more than 10 reps on the last workout.
2 Sets of Barbell Side Press (1 for each side) - Heavy Weight.
During the 10 minutes of heavy power cleans, avoid fatigue. Do one clean, rest a bit, do another clean, rest some more. Try to do as many heavy power cleans as possible, but staying fresh, so you can endure the 10 minutes. If you have done more than 20 reps on the last workout, add 5 pounds. Add 5 pounds to the side press if done more than 10 reps on the last workout.
Friday
Tuesday
July 1, 2008
15 minutes of jump rope;
Bench Press, for reps - Medium Weight;
15 minutes jump rope.
"For reps" means that you will do as many reps as you can with the given weight, stopping one rep short of failure.
Bench Press, for reps - Medium Weight;
15 minutes jump rope.
"For reps" means that you will do as many reps as you can with the given weight, stopping one rep short of failure.
Sunday
June 29, 2008
10 Minutes of Power Clean - Heavy Weight,
2 Sets of Barbell Side Press (1 for each side) - Heavy Weight.
During the 10 minutes of heavy power cleans, avoid fatigue. Do one clean, rest a bit, do another clean, rest some more. Try to do as many heavy power cleans as possible, but staying fresh, so you can endure the 10 minutes. Also, do not reach failure on the side press.
Enjoy the pain.
2 Sets of Barbell Side Press (1 for each side) - Heavy Weight.
During the 10 minutes of heavy power cleans, avoid fatigue. Do one clean, rest a bit, do another clean, rest some more. Try to do as many heavy power cleans as possible, but staying fresh, so you can endure the 10 minutes. Also, do not reach failure on the side press.
Enjoy the pain.
Saturday
June 27, 2008
This time, a simple endurance training.
If you have a real bycicle, take it for a ride in some place nice. Do not worry about time, speed, or distance. Just enjoy it, and finish when you feel like so.
If all you can use is a stationary bike, don't worry about the same things, just pedal 'till you feel like you're through.
Note the distance and time, in the end, so the next time you can compare and find out if you have improved.
If you have a real bycicle, take it for a ride in some place nice. Do not worry about time, speed, or distance. Just enjoy it, and finish when you feel like so.
If all you can use is a stationary bike, don't worry about the same things, just pedal 'till you feel like you're through.
Note the distance and time, in the end, so the next time you can compare and find out if you have improved.
Monday
June 23, 2008
I've just improvised a kettlebell for today´s training, with some dumbbel plates, since I don´t have a real one.
I can't wait to go and try it out, in today's workout, consisting in 10 round, for time, of:
15 one-hand swings;
7 one-hand clean & press;
5 one-hand overhead squat;
3 bent press.
Choose a weight that you figure you can use for the whole training without changing.
Do every exercise using the same hand. When you finish the set, change hands and perform a second set, so it will be 5 sets for each hand.
If you can, do not set the weight on the floor until you have finished all the sets.
Enjoy!
I can't wait to go and try it out, in today's workout, consisting in 10 round, for time, of:
15 one-hand swings;
7 one-hand clean & press;
5 one-hand overhead squat;
3 bent press.
Choose a weight that you figure you can use for the whole training without changing.
Do every exercise using the same hand. When you finish the set, change hands and perform a second set, so it will be 5 sets for each hand.
If you can, do not set the weight on the floor until you have finished all the sets.
Enjoy!
Saturday
June 21, 2008
5 rounds, for time:
Goblet Squats, 5 reps - Medium Weight;
Weighted Step Ups, 6 reps (3 each leg) - Medium Weight;
Jumping Lunges, 10 reps - Bodyweight Only.
You can finish it off with a couple of Janda Sit-Ups.
Have Fun ;)
Goblet Squats, 5 reps - Medium Weight;
Weighted Step Ups, 6 reps (3 each leg) - Medium Weight;
Jumping Lunges, 10 reps - Bodyweight Only.
You can finish it off with a couple of Janda Sit-Ups.
Have Fun ;)
Monday
June 16, 2008
Squat.
Squat 'till you can barely walk.
Set the timer for 15 minutes (or 7, if you're new to training), put a medium weight on the bar (8-12 reps) and perform as many back squats as you can until the timer beeps.
Avoid failure. Any time you feel your legs are starting to approach failure, set the barbell down, rest a bit, and then keep rockin'.
Squat 'till you can barely walk.
Set the timer for 15 minutes (or 7, if you're new to training), put a medium weight on the bar (8-12 reps) and perform as many back squats as you can until the timer beeps.
Avoid failure. Any time you feel your legs are starting to approach failure, set the barbell down, rest a bit, and then keep rockin'.
Friday
June 13, 2008
For today, a simple workout, yet quite challenging.
1-Hand Dumbbell Snatch for 100 reps, alternating left and right at each rep - Light Weight; then
Dumbbell Turkish Get-Ups, 5 for each side - Medium Weight; then
Crunches holding a Dumbbel at arms lenght (like the first part of a Turkish Get-Up), 5 reps each hand, go to failure - Medium Weight.
Do not rest between execises. Enjoy.
1-Hand Dumbbell Snatch for 100 reps, alternating left and right at each rep - Light Weight; then
Dumbbell Turkish Get-Ups, 5 for each side - Medium Weight; then
Crunches holding a Dumbbel at arms lenght (like the first part of a Turkish Get-Up), 5 reps each hand, go to failure - Medium Weight.
Do not rest between execises. Enjoy.
Thursday
The Ideal
Before anything else, welcome to Real Life Fitness!
The purpose of this blog is to be a source of ideas to new training routines.
This routines are not about bodybuilding, nor about losing fat. Sure, if you do follow them and your nutrition is well oriented, your body will burn fat and/or build muscle. However, that is not the fulcrum here.
The routines posted here will be about physical performance as a whole, about the nine aspects of fitness (Strength, Power, Agility, Balance, Flexibility, Local Muscle Endurance, Cardiovascular Endurance, Strength Endurance and Co-ordination). Optimal performance in all of the above should be the main concern of any serious trainee. The "looks" will follow. Improving in those aspects will improve your capacities in your main sport, being it golf, football or even martial arts, or simply transform you in a fitter and more injury-proof "Joe" or "Jane".
The training sessions posted here will be my own training sessions. All the equipment I use is free weights, and a sandbag now and then. I also include some martial arts, gymnastics and yoga. Although I do not have access to them, kettlebells are also a great fitness tool. Machines are not recommended.
I am not a certified fitness instructor. I am just a guy who loves to ascend in his physical capacities, that has tried many different types of training, and that spends much of his time studying all different aspects of fitness.
You may choose to follow my ideas of training, or just look at them as a form of inspiring you to make your own routines.
Be aware that it is always recommended that you consult with a physician before engaging in any type of regular exercise.
The purpose of this blog is to be a source of ideas to new training routines.
This routines are not about bodybuilding, nor about losing fat. Sure, if you do follow them and your nutrition is well oriented, your body will burn fat and/or build muscle. However, that is not the fulcrum here.
The routines posted here will be about physical performance as a whole, about the nine aspects of fitness (Strength, Power, Agility, Balance, Flexibility, Local Muscle Endurance, Cardiovascular Endurance, Strength Endurance and Co-ordination). Optimal performance in all of the above should be the main concern of any serious trainee. The "looks" will follow. Improving in those aspects will improve your capacities in your main sport, being it golf, football or even martial arts, or simply transform you in a fitter and more injury-proof "Joe" or "Jane".
The training sessions posted here will be my own training sessions. All the equipment I use is free weights, and a sandbag now and then. I also include some martial arts, gymnastics and yoga. Although I do not have access to them, kettlebells are also a great fitness tool. Machines are not recommended.
I am not a certified fitness instructor. I am just a guy who loves to ascend in his physical capacities, that has tried many different types of training, and that spends much of his time studying all different aspects of fitness.
You may choose to follow my ideas of training, or just look at them as a form of inspiring you to make your own routines.
Be aware that it is always recommended that you consult with a physician before engaging in any type of regular exercise.
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