I've been putting together a series of workouts that are Insanity based (but are more on the beginner side of the intensity scale) for those that are just starting out on their fitness journey.
Check them out and share with your friends!
Here's a killer Kettlebell Workout if you are just starting out:
Need an awesome Kettlebell like the one shown? Check out these Primate looking Kettlebells!
#1: Barbell Deadlifts
#2: Dumbbell Incline Curls
#3: Dumbbell Lateral Raise Iso-Hold
#1: 10 Deadlifts, 10 Curls, 30 seconds hold, repeat 3 circuits
Be sure to combine this with the Fat Burner Circuit #1 for a great workout!
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#1: Weighted Spartan Squat to Plyo Lunge
#2: Tricep Dips
#3: Barbell Curls
#1: 30 Seconds each move, as many reps as possible
#2: 10 reps each, as many reps as possible in 10 minutes. Take breaks as needed
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Today I had the chance for my second Track or Stadium Workout and today I had a workout partner---my nephew! He's only 14 and just beginning his freshman year in high school and he really wanted to challenge me today.
Unfortunately he woke up late today (just as I was headed out the door for the workout), so I told him to hurry up so he could join me. Regardless of what I told him, he scarfed down a Poptart and a cup of Orange Juice.
Heads up: Those two items do NOT make good pre-workout meals... LOL
Anyways, we did the circuit below and yes, my 14 year old nephew made it through the workout (although his breakfast did not!) But he's 14 and recovered quick (and I think actually enjoyed getting a second chance at breakfast post-workout!)
2 laps and Dynamic Warmup5 pushups, down and up stadium Stairs, 10 pushups, down/up, 15 pushups, repeat up to 20 pushups
10 bodyweight squats, 1 hill sprint, 10 bws, 2 hill sprints, repeat up to 5 hill sprints (tough!)
Agility Stairs, 3 Right Side, 3 left
Half track sprints, Upper Body pullup and grip work
Burpees and Ledge Jumps alternating (I had a partner today so we switched back and forth)
Stadium Weave (in and out of stadium steps going up or down the bleachers)
Leave me a comment on how this workout goes for you!
Yesterday was another great day to get outside and my in-laws with had some old cinder blocks laying around so I thought I'd put together my own little circuit and share it with you (in case you wanted to get outside and push around some cement!)
For this I had one cinder block, a picnic table, a swing-set for pullups, and a big backyard available for sprints.
Dynamic Warm-up (See my stadium workout if you want a detailed Dynamic warm-up)
4 Rounds, rest as needed (but try to keep it between sets)
20 Cinder Block Squat Presses
10 Cinder Block Steps, each leg (Block on the shoulder of the leg that is stepping up)
30 Decline Pushups (feet on the picnic table)
approx 1 minute sprint (I sprinted to the back of their property line and back)
I was listening to one of my favorite podcasts the other day on starting to prepare for next year's Spartan Race and they were talking about the new Stadium Races that Spartan was doing and how awesome they are.
We are traveling right now so basically my typical Beachbody workouts are pretty much on hold. I was actually on my way to the local YMCA to get in a weight workout when I passed up the local high school football stadium where they actually allow the public access to use their fantastic facility for free. So I pulled off and headed into the stadium to do the workout I came up with below.
A few things that definitely challenged me compared to the workouts I had been doing:
1. I could incorporate running into it to start conditioning for the Spartan Race (2-4 laps at a time)
2. I could set my own pace for certain movements (30 burpees, 30 pushups, 15 pullups, etc) and push myself at the pace.
3. I was able to listen to my favorite podcasts while doing this workout and expand my knowledge ;) (My favorite app since I'm an Android user is PodCast Republic---it's a little glitchy but worth the pain!)
Stadium Workout #1
2 laps to warm-up
Dynamic Stretch and Movements
Stadium Stairs 5X with Agility work
50 bodyweight squats
5 Hills Sprints (jog back down)
30 Burpees (break into sets of 5 or 10)
Sprint around track halfway (to visitors stands)
AMAP Pullups (also did some side to side Scaling, Ninja Warrior style)
2 laps around track jogging
Shoulder Press Pushups (feet on steps to increase leverage)
Stadium Stairs 5x with Agility work
Pistol Squats 10X each leg (using bench as target/support)
Roman Lunges 15 each leg followed up with 20 Bodyweight squats
5 Hill Sprints followed by half track sprint to visitors stands
1 lap cool down and stretch
Try out this workout next time you around a stadium :) It took me about an hour to get through this circuit.
Bryan is a certified Insanity Instructor, fitness enthusiast, husband, and dad who enjoys helping those who want to find their inner athlete for those weekend competitions.