Quick 30 minute work out

I did this work out with a student I work with at UMass. It should only take 30 minutes or less. The work out should be done at a high intensity.

General warm up
progressive body weight squats with upper body general movement
into high knees
into knee extensions
into straight leg dead lifts
into leg swings.

Med Ball Sit Up Trunk Twist Passes 20 reps (each direction)

Superset x 3
Squats 12 reps @ moderate weight
Single Squats 8 reps

Superset x 3
Bench Press 12 reps @ moderate weight
Exercise Ball Push Up 12 reps

Squated Cable Rows (low line of pull) 12 reps @ moderate weight
(for the second set, I tried a cool new technique using both hands gripping the handle but still only pulling to one side. The rowing arm still rows, but the other arm internally rotates with the elbow bent at 90 degrees)

Oblique Bridge 30 second hold each side

Strength and Stability

This is a work out that starts transitioning into more specific strength work from what we've been doing, very general, broad based fitness. The idea is you superset a strength exercise with a stability exercise of a similar movement. This will eventually move us into doing pure strength work in the weeks ahead, using classic lifts.

10 minutes elliptical

Straight leg/arm lowering, 20 total reps

Superset 3 rounds, no rest
Dumbbell Chest Press, 50 pound dumbbells, 12 reps
Exercise Ball Push Up, 12 reps

Superset 3 rounds, no rest
Squat, 135 pounds, 12 reps
Single Leg Squat, 8 reps each leg

Superset 3 rounds, no rest
Seated Cable Row, 12 reps, moderate/heavy weight
Single Leg Single Arm Upright Cable Row (line of pull is lower than hips),
12 reps each arm

Oblique Bridge, 1 minute each side

4 minutes elliptical


Also, I wanted to let everyone know that I got my ankles worked on. They feel great. I'm not ready to start leaping and sprinting again, but they're getting better. The type of work I got done on them is MAT...Muscle Activation Techniques. I HIGHLY recommend MAT for anyone who is experiencing any type of joint pain, lower back pain, or who have suffered from injuries in the past (anything from mild ankle twists to structural damage kind of injuries). I also HIGHLY recommend MAT for the elite athlete. After doing fully body MAT a few years ago all of my lifts increased in weight and I got faster. I may post a blog about what MAT is later, but for now check out:

http://www.muscleactivation.com/main.html

Planet Fitness

I just joined Planet Fitness. Here's the first work out I did there on 1/18/09 as an official member. I think I will have more to say about the facility and service and other stuff later.

10 minutes elliptical

Core Circuit, 3 rounds, no rest between rounds
Leg Lowering, 20 reps total
Oblique Bridges, 1 minute hold, each side
Ex. Ball Hip Extension and Heel Pull In (hamstrings), 12 reps

mini-circuit
30 pullups, few sets as possible rotating with...
10 single leg squats, each leg (I shifted to body weight squats after 3 rounds)

mini-cricuit, 3 rounds no weight
adduction machine, 20 reps, medium weight
abduction machine, 20 reps, medium weight
single arm dumbbell chest press, 40 pounder, 12 reps, each arm

mini-circuit, 3 rounds no rest
split leg single arm shoulder press, 30 pounder, 12 reps
Ex. ball hip extension heel pull in, 12 reps

5 minutes elliptical

Ankles are messed up

My ankles are really messed up. I've got to get them checked out. So I've been doing some pretty low key training. Here were the last two days. It's not much, but I can't sprint or put much force on my ankles. I can walk, and that's about it!

Monday
Circuit, 3 rounds, no rest between exercises or rounds
1. slow crunches, for 1 minute
2. wall sit, for l minute (while doing some sort of upper body movement)
3. push ups, 10 second hold at top and bottom, for 1 minute
4. hip extension hold (on back, feet planted, knees bent, hips in the air), for 1 minute
5. arms extended band pull hold (holding band with arms extended out, pull arms away from each other, squeezing shoulder blades), hold for 1 minute.

leg raises, on back, on sides, on stomach, each leg
10 neutral
10 rotated in
10 rotated out

Tuesday
Circuit, 3 rounds, no rests between exercises or rounds
1. squat with 25 pound dumbbells, about 1 squat per 2 seconds, for 1 minute
2. band standing rows, for 1 minute
3. push ups, for 1 minute

walking shoulder presses, 25 pound dumbelss, for 1 minute each arm