CONVICTS!!!!!!!!!!!!!!!!!!!!!!!
Today’s workout was awesome … well most of them are awesome, but today’s was particularly awesome for me I’d say.
I’ve recently started a meetup.com gruoup for alternative / unconventional training in the town I live in. I’ve had a few of my friends sign up just who’ve been wanting to workout, and it’s been pretty fun to ‘train’ them. I’ve been able to incorporate some of my MovNat techniques, and I really can’t wait for my class / certification in September! It’s absolutely going to help me by working and incorporating it into my workouts right now. I always learn better when I’m teaching, it makes me really have to know what I’m talking about.
Anyway, it was four of us today and it was an excellent workout. We had Balancing, Jumping, Strength, Cardio, Traversing overhead Parallel Bars. It was intense. I’m glad to’ve had others there I could push and test their limits. The trail we used was down by the waterfront and it had different Calisthenics stations set at different intervals. We would run down the trail, then turn around and hit up the stations on the way back, a total of three times …. ah, just check out the workout below
STAY STRONG!!
-B
Cardio:
We ran approximately .64 miles x four. For a grand total of …. 2.56 Miles!
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Legs work:
Set 1:
- 10 Bulgarian Split Squats ( Left )
- 10 Bulgarian Split Squats ( Right )
Set 2:
- 20 Box Jumps
Set 3:
- 10 Bulgarian Split Squats ( Left )
- 10 Bulgarian Split Squats ( Right )
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Balance work:
Set 1:
- Walk forward / backward on the beams. If you fell off you had to start over
- Three times up and down the beam, using the MovNat Pivot Reverse Technique
- Three times up and down the beam, using the MovNat Cross Reverse Technique
Set 2:
- Walk forward / backward on the beams. If you fell off you had to start over
- Three times up and down the beam, using the MovNat Pivot Reverse Technique
- Three times up and down the beam, using the MovNat Cross Reverse Technique
Set 3:
- Walk forward / backward on the beams. If you fell off you had to start over
- Three times up and down the beam, using the MovNat Pivot Reverse Technique
- Three times up and down the beam, using the MovNat Cross Reverse Technique
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Precision Jumps:
Set 1:
- Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique
Set 2:
- Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique
Set 3:
- Three – Four rounds of Jumping from beam to beam, practicing the MovNat General Landing Technique
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Transversing the Overhead Parallel Bars:
Set 1:
- Going down one side of the bars and then back the other side using the MovNat Side Swing Traverse
Set 2:
- Same deal, only using the MovNat Forward Swing Traverse
Set 3:
- Lastly, using both bars with the Overhead Ladder Technique
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Rows:
Set 1:
- 10 Rows
Set 2:
- 10 Rows
Set 3:
- 10 Rows
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Calf Raises:
Set 1:
- 10 Calf Raises ( Left )
- 10 Calf Raises ( Right )
Set 2:
- 10 Calf Raises ( Left )
- 10 Calf Raises ( Right )
Set 3:
- 10 Calf Raises ( Left )
- 10 Calf Raises ( Right )
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Wide Grip L-Sit Pullups on the Rings:
Set 1:
- 10 Wide Grip L-Sit Pullups
Set 2:
- 10 Wide Grip L-Sit Pullups
Set 3:
- 10 Wide Grip L-Sit Pullups
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Dips & Hand Walking on the Parallel Bars:
Set 1:
- Hand walk the length of the bar’s
- 10 Dips
Set 2:
- Hand walk the length of the bar’s
- 10 Dips
Set 3:
- Hand walk the length of the bar’s
- 10 Dips
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Tuck Planche Pushups:
Set 1:
- 5 Tuck Planche Pushups
Set 2:
- 4.5 Tuck Planche Pushups
Set 3:
- 4 Tuck Planche Pushups
