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Thursday, July 11, 2013

Workout: Deerpark Circuit 3

Workout: Deerpark Circuit 3

Equipment Used:
  • A heavy and light pair of dumbbells
  • Soft ground area to lie down (carpet/grass/etc)
  • Highly Recommended: Medicine Ball
  • Optional: Timer (watch/phone/etc)
Tip: Keep the intensity up!

Circuit #3

SUMMARY
***Stretch/Warmup
  1. Legs: Toe Taps
  2. Arms: Tricep Push-Up to Frogger
  3. Abs: Full Extensions
  4. Legs: Sumo Squat Press
  5. Arms: Cleans
  6. Abs: Opposite Arm & Leg V-Up
  7. Legs: Side Lunge
  8. Arms: Push Up to Plank Row (ManMakers)
  9. Abs: Rollbacks (weighted)
  10. All: Side Crunch to Burpee

Circuit #3 - Hope Solo Workout

This circuit is based on Hope Solo's "15 minute workout". All of the exercises are demonstrated via Nike athletes. The workout is designed to be intense and executed in bursts of activity. If done correctly, you should be dripping with sweat and be able to maintain an increased heart rate. The exercises touch on all muscle groups so you should feel it everywhere once done. If using a timer, try to clear out an area sufficient enough to be able to perform every exercise. Have your equipment (dumbbells/med ball) readily available within arms reach. Set the timer to anywhere between 15-30 seconds and roll through each exercise. Once done, rest and hydrate for a few minutes and then repeat the round. You can decrease the timer time each round if needed. Try to see how many "rounds" you can complete before becoming completely gassed. *** If not using a timer, you can perform a traditional workout by assigning a rep/set amount to each exercise.

The exercises used here vary as far as the equipment needs. Dumbbells are used in some, while others only require bodyweight. Examine the example videos and use your best judgement to decide what is needed for your own individual needs. A medicine ball is not required but works better for a few exercises. If possible, having various weights of dumbbells will help you maintain a maximum amount of effort each round.

A great portion of these exercises have not been used here before. Video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck!

Examples

Toe Taps: Click For Video Example
Tricep Push-Up into Frogger: Click For Video Example
Full Extensions: Click For Video Example
Sumo Squat Press: Click For Video Example
Cleans: Click For Video Example
Opposite Arm & Leg V-Up: Click For Video Example
Side Lunge: Click For Video Example
Push Up to Plank Row (Man-makers): Click For Video Example
Rollbacks: Click For Video Example
Side Crunch to Burpee: Click For Video Example


Hydrate, Rest and Recover. Good luck!!!

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