4th of September, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squats with Calf Raises

My Fellow Convicts,

How’re you crazies doing today? Hoping you kicked some A out there with your workouts today, I know I sure did! Things are going smoothly with my meetup groups, I’m getting more comfortable, and most important I’m helping others become fit! What else could be more rewarding than that huh? I’m going to have to switch things up a bit though, as I’m losing the gains with regards to my own personal goals. I’m all for helping others, but when my personal goals start to slip I need to change things up a bit. I’m considering switching my routines to Tue / Thur / Sat or Sun. This will be twofold, as I’ll be able to devote all of my attention to my ‘students’ and I’ll still be able to progress with my goals. Working out is awesome, but its even more awesome when youve some goals to work towards … dont you think?

Leave me some awesome gains, or accomplishments you guys have achieved today, this week, this month … anything!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

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Horizontal Work: Rows & Pushups

Rows on Rings

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1: Ladder’s

  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated

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Vertical Work: Wide Grip L-Sit Pullups & Dips on Rings

Wide Grip L-Sit Pullups

Set 1:

  • 10 Wide Grip L-Sit Pullups

Set 2:

  • 10 Wide Grip L-Sit Pullups

Set 3:

  • 9 Wide Grip L-Sit Pullups

Dips:

Set 1:

  • 9 Dips

Set 2:

  • 6 Dips

Set 3:

  • 5 Dips

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Legs: Bulgarian Split Squats, One-Leg Romanian Deadlifts & Full Body Squat with Calf Raises


Set 1: Bulgarian Split Squats

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

Set 2: One-Leg Romaian Deadlifts 

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts  ( Right )

Set 3: Bulgarian Split Squats With Calf Raises

  • 10 Alternating Back Lunges ( Left )
  • 10 Calf Raises
  • 10 Alternating Back Lunges ( Right )
  • 10 Calf Raises

Set 4: Full Body Squats with Calf Raises

  • 10 Full Body Squats
  • 10 Calf Raises

Set 5: Bulgarian Split Squats

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

Set 6: One-Leg Romanian Deadlifts

  • 10 One-Leg Romanian Deadlifts ( Left )
  • 10 One-Leg Romanian Deadlifts ( Right )
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23rd of August, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Sandbag Full Body Squats with Calf Raises

Whats happening my fellow Convicts?

Had four people showing up today that I was ‘training.’ Was at a local school’s playground today. It’s so much fun working outside! I’m not sure how conventional gyms succeed when mother nature is so much more beautiful and nothing beats having fresh clean air and natural sunlight highlighting your workouts!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows using the Swings:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

 Ladder’s

  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 1 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Wide Grip L-Sit Pullups & Dips – Both on Rings

Wide Grip L-Sit Pullups:

Set 1:

  • 10 Negative Pullups

Set 2:

  • 10 Negative Pullups

Set 3:

  • 9 Negative Pullups

Dips:

Set 1:

  • 10 Dips

Set 2:

  • 9 Dips

Set 3:

  • 7 Dips

__________________________________________________________________________

Legs: Sandbag Full Body Squat with Calf Raises

Full Body Squat with Calf Raises at the top

Set 1:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 3: Two second pause at the bottom

  • 10 Full Body Squats
  • 10 Calf Raises

12th of August, 2013 — Workout — Rows, Pushups, Negative Pullups, Dips, Alternating Back Lunges & Full Body Squats with Calf Raises

Whats happening my fellow Convicts?

Hope you’re all doing well, and progressing well. I’ve recently started a meetup.com group to help spread the word of Natural Movement & Calisthenics! It’s pretty exciting, and one of the first steps towards my goal of training individuals and progressing their level of fitness.

On that note, I created a routine for one of my buddies who joined me today. Hopefully the first of many, as he’s the drive, just lack’s the motivation and direction sometimes. I decided to do the workout I created for him today just to introduce him to how powerful and amazing Calisthenics can be for your body! Here’s what we did.

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 20 Shoulder Dislocates
  • 1 Minute Straight Arm Support
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows with Knees Bent:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

We did this last set as a Ladder workout … Remember Ladders?!

Set 1:

  • 10 Pushups

Set 2:

  • 10 Pushups

Set 3: Ladder’s

  • 1 Pushup
  • 2 Pushups
  • 3 Pushups
  • 4 Pushups
  • 5 Pushups
  • 6 Pushups
  • 7 Pushups
  • 8 Pushups
  • 9 Pushups
  • 10 Pushups
  • 11 Pushups
  • 10 Pushups
  • 9 Pushups
  • 8 Pushups
  • 7 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated

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Vertical Work: Negative Pullups & Dips 

Negative Pullups:

Set 1:

  • 10 Negative Pullups

Set 2:

  • 10 Negative Pullups

Set 3:

  • 10 Negative Pullups

Dips:

Set 1:

  • 10 Dips

Set 2:

  • 10 Dips

Set 3:

  • 10 Dips

__________________________________________________________________________

Legs: Alternating Back Lunges & Full Body Squat with Calf Raises

Alternating Back Lunges

Set 1:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )

Set 2:

  • 10 Alternating Back Lunges ( Left )
  • 10 Alternating Back Lunges ( Right )

Set 3: Two second pause at the bottom

  • 5 Alternating Back Lunges ( Left )
  • 5 Alternating Back Lunges ( Right )

Full Body Squat with Calf Raises at the top

Set 1:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 3: Two second pause at the bottom

  • 5 Full Body Squats
  • 5 Calf Raises