19th of August, 2013 — Workout — Cardio, Bulgarian Split Squats, Box Jumps, Balance Work, Precision Jumping, Side Swing & Forward Swing Traverse, Overhead Ladder’s, Rows, Calf Raises, L-Sit Pullups, Dips, Hand Walk’s, Tuck Planche Pushups

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!

______________________________________________________________________________

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 )

_____________________________________________________________________________

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

___________________________________________________________________________

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

__________________________________________________________________________

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

__________________________________________________________________________________________

Rows:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

________________________________________________________________________________________

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 )

_____________________________________________________________________

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

_____________________________________________________________________

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

________________________________________________________________________________________

Tuck Planche Pushups:

Set 1:

  • 5 Tuck Planche Pushups

Set 2:

  • 4.5 Tuck Planche Pushups

Set 3:

  • 4 Tuck Planche Pushups
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