Sunday, January 4, 2015

Garage Gym Workouts - Day Two

Training Day Two:

Warm Up:

Work through this warm up for 4 Rounds.  Do not turn on your timer.  Work slowly but efficiently.  Then take a 3-4 minute break before moving on to the AMRAP.

10 x Air Squat
10 x Push Up
10 x Sit Up
10 x Jumping Jack

Complete As Many Rounds As Possible [AMRAP] in 20 minutes of:

10 x 2 Hand Kettlebell Swing [W-35lb/M-53lb]
  5 x Gymnastics Ring Dip
10 x Burpee

Welcome back to Day Two in our Month Long Garage Gym Workout Series where we will show you the amazing versatility and effectiveness even a few equipment pieces can have on your overall fitness.  And you can perform any of these movements right at home.

If you are just joining us, thanks!  For best results, start at Day One and remember to record your results either in the comments section at the bottom of our post or in your own book.  Recording your results [partial rounds count, too] is critical to the series so keep track.

In our series we will work with the following:
  • Kettlebells - ideally, three different size work best but even with as few as one you can still participate.  We suggest that if you want to start with only one kettlebell, make it a size that you can comfortably lift over your head for 10-15 reps.  Here's a guide on selecting which size kettlebell is best for you if you want some help there.
  • Gymnastics Rings - also topping our list for versatility and their unique scalability [everyone can use them] are our wood gymnastics rings (our plastic gym rings are great too).  If you are in need of a hanger system to get them installed in your garage or basement, our ring hanger does a great job.
  • Resistance Bands [we'll use the Red and Blue only] - most often thought of for the assistance they can provide in the pull up, we'll show you some of the more uncommon but amazingly effective ways to use resistance bands to push yourself to the max.  Here's our selection of resistance bands if you need one or two.
  • Jump Rope - most importantly when selecting a jump rope is to get one that is adjustable and size it to your height.  When it's properly sized you should be able to step on it with one foot and bring both handles together to just above your sternum.  We've found too that the super thin cables, although very fast, are not the best choice for the beginner and intermediate level jumper as it can be difficult to generate momentum on the rope.  Our thicker cable on the Club Jump Rope is easier to 'feel' during the workout.
A followup note on the timing sequences we will use:  As we discussed before, we will be working mainly with AMRAPs, Ladders, and EMOMs [see previous post for an explanation of each].  We will specifically stay away from definitive workouts such as the 21-15-9, Rounds for Time [RFT] or Chipper Style workouts in this month's series.

The main reason for avoiding these types of workouts is that although they are incredibly good at building mental endurance and toughness, they can sometimes push us out of our effective working capacities if the volume of work is too great.  It is important during the entire series to work hard without sacrificing form.  It is when our body begins to fatigue that we will naturally want to take shortcuts in the movements.  Those shortcuts are what can bring about injury so fight against them.  

Long "Chipper" style workouts or those often repeated workouts can tend to put our focus in different areas that we want you to start with [ie, increased focus on beating the last effort].  So, for example, instead of forcing through today's ring dips with form that might be questionable, instead, hop off the rings when you are too fatigued to complete good, clean full range of motion reps.  While off, take three good breaths then hop back on and keep going.  It is far better to take three breaths and return to good form than to storm through with technique that may lead to injury or that may border on an incomplete rep.

At the end of the day we are all after improvement and not just a score.  If you stay true to form and work hard, you will avoid injury and come back to fight the next day.  And that's what it's all about.

In our Garage Gym Workout Series, we'll be posting tidbits and advice on a wide range of hot topics including How To Combat Muscle Soreness which is coming in Training Day Three's post.  So stay tuned and stay with us this month.

Need some motivation to continue on?  Grab a friend, co-worker, or neighbor to join in with you and keep each other accountable.  We will be posting our series on our Facebook page each training day so feel free to jump on there and share it with someone that you want to see join in.  Remember to record your results as they are super important to your success.