Grab Bag Workout

Equipment Used: Various sets of dumbbells / kettlebells Adjustable resistance band Sled

Grab Bag Workout

SUMMARY ***Stretch/Warmup Dumbell/Kettlebell Double Windmill Resistance Band Calf Press Lying Leg Lifts Renegade Row into Pushup Straight Leg Deadlifts Tricep Dips Overhead Medicine Ball Slam Burpee Bicep Curl into Shoulder Press Supermans Side Squat Jumps Plank Mountain Climbers Bear Crawl Sled Drags Hand Over Hand Sled Pull

Grab Bag Workout

This workout hits various muscle groups and incorporates strength training alongside plyometric and isometric exercises. You will need to use basic fitness equipment to complete the circuit although a couple sets are bodyweight only. To really polish off the workout, we finish with sled work. Be sure to leave yourself plenty of space to get at it & stretch appropriately beforehand. Since the equipment used here varies greatly, it would be best to perform the circuit for reps as opposed to time. A vast majority of the exercises used here have not been featured in previous workouts. So please take time to review them and practice your form before hitting the workout. Good luck!

Examples

Dumbell/Kettlebell Double Windmill: Click For Video Example Resistance Band Calf Press: Click For Video Example Lying Leg Lifts: Click For Video Example Renegade Row into Pushup: Click For Video Example Straight Leg Deadlifts: Click For Video Example Tricep Dips: Click For Video Example Overhead Medicine Ball Slam Burpee: Click For Video Example Bicep Curl into Shoulder Press: Click For Video Example Supermans: Click For Video Example Side Squat Jumps: Click For Video Example Plank Mountain Climbers: Click For Video Example Bear Crawl Sled Drags: Click For Video Example Hand Over Hand Sled Pull: Click For Video Example

Hydrate, Rest and Recover. Good luck!!!

Workout: Mueller Lake Park Circuit 9

Equipment Used: Timer Soft ground area to lie down (carpet/grass/etc) A raised, solid surface which will support your weight (park bench, steps, sturdy chair) Pull-up bar or similar raised grip point Optional: Heavy gauge resistance band for static holds

Circuit #9

SUMMARY ***Stretch/Warmup High Knees Static Hold Pull-Up Burpees Wall Sit Mountain Climbers Plank Iso Hold Half Push-Up Box Jumps

Circuit #9 - Plyo-Iso Intervals

This circuit alternates between high intensity and static exercises. It is suppose to be executed continuously in "rounds" that include every exercise for a period of time. We initially start out with 30 second intervals but you can increase or decrease this to fit your fitness level. Between rounds take an extended break for at least a minute or two to get your composure back. If you become tired or cannot perform the exercises as listed, there are several ways to make the exercise easier. Tips are listed in the "Examples" section below. Plyometric exercises (plyo) help develop explosive muscle power. This can benefit your run times, punching speed or almost any activity that requires acceleration. It also helps increase endurance due to the fact that your heart rate is raised. The cardio and burst aspect of the plyo routine burns a lot of calories. Isometric exercises (iso) strengthen muscle groups at a specific point in your range of motion. It creates maximum tension over a long period of time. Since iso exercises do not have any movement, it is not cardio intensive and thus does not require long rest periods. Iso routines are generally easy on the joints and somewhat safer than complicated plyo movements. By alternating between Plyo and Iso exercises in the routine, you eliminate the need to take long rests between exercises. You essentially are "resting" during your iso exercise. This type of break is more challenging since you are still performing an exercise while waiting for the next plyo round. Test yourself and see how many rounds you can complete before calling it quits.

Examples

PLYO Mountain Climbers: Click For Video Example    Modified version: Place your hands on a raised surface instead of the ground. Burpees: Click For Video Example    Modified version:Eliminate the push-up step in the sequence. Box Jumps: Click For Video Example    Modified version: Step-up onto the surface instead of jumping. High Knees: Click For Video Example ISO Plank: Click For Video Example Wall Sit: Click For Video Example Push-Up (Iso Hold): Click For Video Example    Modified version: Place your hands on a raised surface instead of the ground. Pull-Ups (Static Hold): Click For Video Example    Modified version 1: Place your feet on the ground or similar solid surface. Pull yourself toward the bar. Hold.    Modified version 2: Wrap a resistance band around a high bar or tall pole. Cross the band in an "X" and wrap the slack with your hands. Pull yourself toward the mount point. Hold.

Hydrate, Rest and Recover. Good luck!!!