Let me show you my favourite exercises for this kind of training. Be aware this way of training is not for the beginner, some experience in strength training is required and you should have good squatting techniques so you don’t hurt your self.
- Warm Up, 5 min.
- 4 exercises, 20 min.
- Cool Down, 5 min.
1. Warm Up
Do first for about 5 min. a general warm up on a bike, stepper or rowing machine, following a dynamic warm up like jumping jacks, or mountain climbers exercise.
2. The 4 exercises
This 4 exercises are done without rest between. After finishing all exercises rest for 1 Min. than start over again. Repeat this 3 – 4 times. This way you get an excellent strength and cardio workout.
The exercises are:
- Cable Cross Country
- Farmer’s Walk
- Goblet Squat
- Pull up’s
1. Cable Cross Country
I named it this way, because the movement reminds me of cross country skiing (classic style). This exercise can be done with a cable station, or with tubes (needs 2 long tubes or bands with at least 3 – 5 meter length and of the same strength)
Often considered as a great forearm strength exercise. But actually it is a great full body workout.
Choose two dumbbells, as heavy as you possibly can hold and carry them for a certain distance. Try to aim at about 30 – 50 feet (10 – 15 meters). Carry it the distance as fast as you can, but don’t run. Pay attention to a stable upright body. Try to squeeze your glut’s, abs and bring the shoulder blades together and pull them down.
Goblet Squats are a great exercise to get a good squatting movement pattern. I prefer for this exercises to use dumbbells, a lot of other trainers use Kettle bells. Both works very well. When using Dumbbells hold it in front of you like you offering it to someone. Make sure both weight plates touches your chest the whole time of the movement.
Choose a moderate weight, with which you can do 12 – 15 reps.
Key points: squeeze your gluts (all the time), abs and bring back the shoulder blades. Be careful not to round (kip) your pelvis when you are in a lower position. As soon you can’t hold your pelvis straight anymore, that’s the depth you are going. Getting round in the lower back creates a lot of stress on the lumbar spine and increases the risk of getting a herniated disc.
The difference between Chin up’s and Pull up’s are the way you hold your hands. Chin up’s is with a supinated grip (palm looking towards you), Pull up’ is with a pronated grip (palms look forward)
Do as many as you can. If you can’t do 1, try to do eccentric chin up’s. Take a bench under the bar, stand on it and jump up the bar so your starting point is the end point of a normal chin up. Slowly sink down, jump up again and repeat the movement. The sinking part should last about 4 sec. Exhale while sinking, inhale at the top.
For cooling down, do some basic stretching exercises for hip flexor, IT-band and back for about 5 min.
I hope you have fun with this little workout routine. Make it your workout of the day.