2nd of September, 2013 — Workout — Cardio, Bulgarian Split Squats, Box Jumps, Balance Utilizing MovNat Techniques, Precision Jumping Utilizing MovNat Techniques, Transverse MovNat Techniques, Rows, Front / Back Levers, Calf Raises, Wide Grip L-Sit Pullups, Hand Walks, Dips, Tuck Planche Pushups

My Favorite Convicts!!!

How’re all you crazies doing? I know you’ve missed me, I havent been absent ( well with my log I’ve ). I did have a few days I missed writing things down, but I’ve been busy so its OK! I’m BACK! Oh and to you fellow American’s Happy Labor Day. Woot, a day off of work is never anything to complain about, especially if you use it to grill with the fam and get a solid workout in.

My workout progress has been a bit lacking as I’ve started a meetup group and have been doing group workouts using … you guessed it Calisthenics & MovNat training! I’m going for my certification in a couple weeks and couldnt be happier. Things are progressing in my pursuit of my dream of training others with Calis workouts & focusing on natural movement to accomplish those goals.

ANYWAY … hope you’re all doing well and progressing nicely, would be nice if you’d drop me a line or two with an update as I do care. Even if you’re struggling, leave me some love below, or contact me directly. I’m toying with the idea of some skype or remote training as soon as I’m certified, so keep checking back for updates as I’m sure I’ll be able to give you fine folks who’ve been following me for some time now, some sessions on the house ūüôā

STAY STRONG!

-B

Cardio:

We ran .64 miles four times ( Two session of workouts ) for a total of 2.56 Miles … not bad!

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Leg Work: Bulgarian Split Squats & Box Jumps

Set 1: Bulgarian Split Squats

  • 10 Bulgarian Split Squats ( Left )
  • 10 Bulgarian Split Squats ( Right )

Set 2: Box Jumps

  • 10 Box Jumps
  • 10 Box Jumps

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Balance Work: MovNat Techniques


Set 1:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

Set 2:

  • Walk toe-to-heel Forward
  • Walk toe-to-heel Backwards
  • Three Times, walk toe-to-heel and at the end use the MovNat Pivot Reverse Technique
  • Three times, walk toe-to-heel and at the end use the Movnat Cross Reverse Technique

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Precision Jumping:


Set 1:

  • Three ‚Äď Four rounds of Jumping from beam to beam, practicing the¬†MovNat¬†General Landing Technique

Set 2:

  • Three ‚Äď 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
  • Same deal, only using the¬†MovNat¬†Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

Set 2:

  • Going down one side of the bars and then back the other side using the¬†MovNat¬†Side Swing Traverse
  • Same deal, only using the¬†MovNat¬†Forward Swing Traverse
  • Lastly, using both bars with the Overhead Ladder Technique

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 Rows & Advanced Front / Back Tuck Levers:


Set 1:

  • 8s Advanced Tuck Back Lever
  • 10 Rows

Set 2:

  • 10s Advanced Tuck Front Lever
  • 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 )

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Wide Grip L-Sit Pullups:

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 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‚Äôs
  • 10 Dips

Set 2:

  • Hand walk the length of the bar‚Äôs
  • 10 Dips

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Tuck Planche Pushups:

Set 1:

  • 6.5 Tuck Planche Pushups

Set 2:

  • 5.5 Tuck Planche Pushups
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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!

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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

___________________________________________________________________________

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

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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

17th of July, 2013 — Workout — Volleyball & Running

CONVICTS!!!!!!

Holy hell was today insanely hot. I’m absolutely not built for this climate. I need to move somewhere that’s 60-70 ( Fahrenheit for you Euro’s n Friends ) with zero humidity. I ABSOLUTELY HATE IT WHEN I’M JUST STANDING THERE IN MY BUSINESS ATTIRE AND IM SWEATING!

/rant

Regardless, I still managed to put in a good day of cardio. I went and played Volleyball with my pops n his friends for lunch, and after I got my haircut, I went for a run. Nothing fancy, same route as last time, and I think I actually went a bit slower … BUT I’m blaming it on the heat! Just glad I got out there and put in work.

Again following the MovNat running techniques, the knees are feeling like champs. I’m getting better with it each time I go out, although I still feel a bit goofy.

STAY STRONG!

-B

Running:

  • Distance:¬†2.03 Miles
  • Duration:¬†18:15 Minutes
  • Total Climb:¬†144 Feet

18th of February, 2013 — Workout — Running!

Whats happening Convicts?

So, I’m not sure how long I’ll be able to last not working out ( although I am doing 20 Pushups / Let Me In’s / hour while at work )

Went for another Run today instead – Think I may hit that up all week – I hate it, but it’ll be good for me!

-B

Running ( Two miles ):

( Improved on my last time – not to bad for it only being 11 Degrees out! )

  • 14 mins 22 seconds

14th of February, 2013 — Workout — Bicycles, Hyperextensions, Hello Darlings & Swimmers

Whats crack-a-lakin’ Convicts?

Today’s workout is in the Ladder style, which means its going to be brutal – Thanks Mark! I decided to mix things up a bit, and work on my cardio to begin with. It was super nice out and I know my trainer is going to work me until I puke once I get back the boxing gym, so I’m going to try and get my endurance back up so maybe I’ll be able to last two rounds to start with ( If I’m even able to hit mitts the first few times back )?

-B

Two Mile Run:

  • 15 min 05 sec

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Bicycles:

  • 1 Bicycle
  • 2 Bicycles
  • 3 Bicycles
  • 4 Bicycles
  • 5 Bicycles
  • 6 Bicycles
  • 7 Bicycles
  • 8¬†Bicycles
  • 7 Bicycles
  • 6 Bicycles
  • 5 Bicycles
  • 4 Bicycles
  • 3 Bicycles
  • 2 Bicycles
  • 1 Bicycle
  • 1 Bicycle
  • 2 Bicycles
  • 3 Bicycles
  • 4 Bicycles
  • 5 Bicycles
  • 6 Bicycles
  • 7 Bicycles
  • 8¬†Bicycles

_______________________________________

Hyperextensions ( Hands under chin, three second pause at top ):

  • 1 Hyperextension
  • 2 Hyperextensions
  • 3 Hyperextensions
  • 4 Hyperextensions
  • 5 Hyperextensions
  • 6 Hyperextensions
  • 7 Hyperextensions
  • 8¬†Hyperextensions
  • 7 Hyperextensions
  • 6 Hyperextensions
  • 5 Hyperextensions

_______________________________________

Hello Darlings:

  • 1 Hello Darling
  • 2 Hello Darlings
  • 3 Hello Darlings
  • 4 Hello Darlings
  • 5 Hello Darlings
  • 6 Hello Darlings
  • 7 Hello Darlings
  • 8¬†Hello Darlings
  • 7 Hello Darlings
  • 6 Hello Darlings
  • 5¬†Hello Darlings

_____________________________________

Swimmers ( Three second pause at the top ):

  • 1 Swimmer
  • 2 Swimmers
  • 3 Swimmers
  • 4 Swimmers
  • 5 Swimmers
  • 6 Swimmers
  • 7 Swimmers
  • 8 Swimmers