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.
Sunday
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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