Tuesday, January 6, 2015

Garage Gym Workouts - Day Four

Training Day Four:

Warm Up:

Work Steadily for 5 Minutes through rounds of:

10 x Jumping Jack
10 x Jump Squat
10 x Situp

The Jump Squat has the same movement as the Air Squat with a jump up in the air at the top of the movement.

Today, set the timer to countdown from 5:00 and work steadily but not speedily though as many rounds of the warm up as you can while maintaining efficient movement.  The warm up is meant to get you prepared and shouldn't leave you completely spent, gasping for air so partition accordingly.

Then Rest 3-4 Minutes and:

Set your timer for a 1:00 minute countdown and at :30 seconds left perform a

Gymnastics Rings Static Hold

Set the gymnastics rings up as you would for a ring dip, leaving enough clearance on the ground so that from the top of the dip position, you can extend your legs fully without touching the floor.  When the timer reaches :30 sec left, jump up into the top of the ring dip position and hold.  Repeat for 5 Rounds, resetting the timer to countdown from 1 minute each round.  If you are unable to hold for :30 seconds, scale to :25, :20 or less.  Keep the rings parallel with your body and in line with your hips.

Then rest 3-4 Minutes and:

20 Minute AMRAP

10 Front Rack Kettlebell Lunge [5 on each side]
10 Knees to Elbows [on Gymnastics Rings]
10 Push Ups

Record your results and partial rounds count.  For example, 9 rounds plus all the Lunges and 3 Knees to Elbows would be recorded as 9+13

A Quick Note to Make Your Sit-ups Even More Effective:

The Sit-up is one of those movements that is widely known and programmed.  With it's popularity and practice, there are more than a few variations and opinions on what constitutes a proper and effective sit-up.  We've got a few tricks to make the best use of your time with this movement.

  • Using the Abmat - Although not essential but very popular as an accessory for sit-ups is the Abmat.  When used properly, the abmat fulfills its design and purpose which is to enhance and accentuate the sit-up movement.  We can circumvent that purpose if we sit on the mat rather than placing it behind us.  If too much of our butt ends up on top of the Abmat, it can act more as a fulcrum to actually make the sit-up movement easier and less demanding on our core.  Instead, move it back an inch or two and see what happens to the exercise.  There you go.
  • What To Do With The Hands - Admittedly, when fatigue sets in with any movement, my body naturally thinks of ways to make what I'm doing easier.  And easier isn't normally effective or safe.  While knocking out an unusually long set of sit-ups or performing them while fatigued, I can tend to use my arms to build momentum by touching the floor behind my head then throwing them up toward my knees.  Although it's effective at speeding up the movement, it tends to take the stress off of my core where I really want it.  So, one variation I use is to keep my hands together just under my chin throughout the movement [and holding a kettlebell works great too and adds resistance].  Or another method I've done is to spread my knees apart by placing the bottoms of my feet together then work through the movement while keeping my arms extended out in front during the entire range of motion.  And I touch my toes at the top of each rep.
Keep up the great work and stay with us all month long.  We've got some really interesting movements coming up that can keep you mentally engaged while training.