Workout: Mueller Lake Park Circuit 14 |
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Equipment Used:
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Circuit #14 |
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SUMMARY ***Stretch/Warm-up
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Circuit #14 - Med Ball Madness |
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This circuit was created to foster teamwork and camaraderie among our workout group by focusing on partner
exercises. Using a minimal amount of equipment, we utilize a partner to create additional resistance. If you
lack a partner or have odd numbers in your group, the exercises can be modified for solo performance as well.
When choosing partners try to match people who are of similar weight and/or physical ability. While performing
exercises, communicate with your partner to coordinate each movement. Use good form and encourage one another
to give it 100% during the circuit.
Certain exercises may require a slightly longer set to get enough work for both partners. Somewhere between 30 seconds to a minute for most. If you can, bring several different types of resistance bands and medicine balls. You could also use a sandbag or large diameter medicine ball (wall ball) for a couple exercises. Use your imagination and make replacements as needed. You will need a good amount of space to perform the exercises so clear out ample room. All of these exercises are just variations of familiar exercises. Descriptions and video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck! |
Examples |
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1 - Squat Throw/Press Video Example Stand with feet shoulder width apart holding a medicine ball w/ both hands. Perform a traditional squat. When returning to standing start position, toss the medicine ball above your head. Catch the ball as you return to a lowered position for your next rep. Optional: If the ball is too heavy or you become tired, just press the ball instead of throwing/tossing it. If that's still too much, skip the throw/press altogether and just squat. |
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2 - Double Crunches Video Example Lie flat on the ground w/ a medicine ball. Hold the ball w/ both hands and extend your arms behind your head so that the ball rests on the ground. Bend at the knees so that your legs are raised off the ground and are at a 90 degree angle. Feet are together. This is the start position. Raise your torso, arms and the medicine ball up. Move your torso toward your legs while swinging the medicine ball over your head and resting it on your raised shins. Now lower your torso and and swing your arms back to the start position. As you do this, leave the medicine ball on your shins and extend your legs outward. They should go from being at a 90 degree angle to flat, all while cradling the medicine ball. Once relatively flat, contract to the raised position in the same manner as before but instead grab the medicine ball from your raised legs and hold it in your hands as you flatten out. Repeat this process as your perform reps. |
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3 - One Arm Front Raise Video Example Hold your arm straight out in front of you with the medicine ball in your palm. Lower your arm down as far as you can while keeping the medicine ball steady. Press up and return to starting position. Optional: If the ball is too heavy or you become tired, use both arms/hands. |
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4 - Superman Video Example Lay on your stomach with legs and arms outstretched. Hold the medicine ball in your hands and lift your arms and legs off the ground at the same time. Hold for three seconds and return to starting position. Optional: If the ball is too heavy or you become tired, perform reps w/out the ball. |
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5 - Walking Lunge Twist Video Example Perform traditional lunges with medicine ball in hand. While lunging forward, start to twist your torso toward the same side as your leading leg. As you rise from the lunge, return to your torso to the center and begin the next rep with the alternate foot. Optional: Some people bring both feet together in between alternating feet. It gives you a chance to re-center and get your balance back. Others go straight into the next lunge after rising from the previous rep. Do what feels best for you. |
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6 - Russian Twist Video Example Sit in a contracted crunch position with a medicine ball in hand. Hold the ball w/ both hands centered in front of your chest. Your legs should be bent at the knee and your body should make a "V" shape w/ your thighs and torso. Bodyweight should be balancing on your butt. Twist from side to side, lightly touching the medicine ball to the ground if possible. Optional: Some people perform this on a raised surface w/ their legs hanging in the air. |
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7 - Overhead Tri Extension Video Example Stand with feet shoulder width apart. Hold the medicine ball overhead with arms stretched out directly above you. Bend your arms at the elbow while keeping your shoulders steady. This should place the ball behind your head. Extend the arms back to outstretched position. Optional: You can either have your hands under the ball or on the sides of the ball. |
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8 - Push-Up Roll Video Examples While in push-up position, place the medicine ball under one of your hands. The other hand will remain pressed against the ground. Perform the push-up motion and when back in starting position, take your raised hand off the medicine ball and place it on the ground. Roll the ball over to your opposite hand and place it on top of the medicine ball. Perform another push-up. Keep alternating hands to perform reps. Optional: A more advanced version is to release the medicine ball at the peak of your "up" position and roll it toward your other hand. While doing this, raise your opposite hand in anticipation of the ball arriving and land that hand on top of it. Keep alternating like this in rhythm. Optional: An easier method is to simply perform half your reps on one arm first and then switch over to your other arm. |
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9 - Wall Sit Squeeze Video Examples Standard wall sit exercise but squeeze a medicine ball between your knees. Optional: If this is too difficult and no lighter medicine balls are available, just hold the medicine ball in your hands above your head. |
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10 - Overhead Side Bend Video Examples Stand with feet shoulder width apart. Hold the medicine ball overhead with arms outstretched. Keeping arms straight, bend to your right side as far as is comfortable. Return to starting position and repeat on the left side. |
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11 - One Arm Shoulder Press Video Examples Stand with feet shoulder width apart. Hold the medicine ball in your hand at a 90 degree angle (this will leave the ball close to the side of your head). Press the ball up until your arm is straight over head. Switch arms and repeat. Optional: You can performs several reps w/ one arm and switch to the other to finish. |
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12 - Burpee Ball Video Examples Holding the medicine ball with both hands. Jump up lifting the ball overhead. Proceed directly to push-up position with the ball under your hands as you stretch your feet out behind you. Bring your feet back to your chest and return to standing position. Repeat. Optional: As with any burpee, you can optionally skip the jump and/or the actual push-up if you become tired or need an easier version. Optional: A more advanced version can include a chest pass instead of a jump up if there is a wall surface available. |
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| Hydrate, Rest and Recover. Good luck!!! |
CheFit.com
Where fitness is a lifestyle. Organized blogs, social media & more!
Where fitness is a lifestyle. Organized blogs, social media & more!
Thursday, May 23, 2013
Workout: Mueller Lake Park Circuit 14
Tuesday, May 7, 2013
Workout: Mueller Lake Park Circuit 13
Workout: Mueller Lake Park Circuit 13 |
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Equipment Used:
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Tip: If a partner is not present, many of these exercises can be done
solo or w/ the assistance of a mount point for your resistance band. Be creative! |
Circuit #13 |
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SUMMARY ***Stretch/Warmup
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Circuit #13 - Partner Workout |
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This circuit was created to foster teamwork and camaraderie among our workout group by focusing on partner
exercises. Using a minimal amount of equipment, we utilize a partner to create additional resistance. If you
lack a partner or have odd numbers in your group, the exercises can be modified for solo performance as well.
When choosing partners try to match people who are of similar weight and/or physical ability. While performing
exercises, communicate with your partner to coordinate each movement. Use good form and encourage one another
to give it 100% during the circuit.
Certain exercises may require a slightly longer set to get enough work for both partners. Somewhere between 30 seconds to a minute for most. If you can, bring several different types of resistance bands and medicine balls. You could also use a sandbag or large diameter medicine ball (wall ball) for a couple exercises. Use your imagination and make replacments as needed. You will need a good amount of space to perform the exercises so clear out ample room. All of these exercises are just variations of familiar exercises. Descriptions and video examples are linked below so take time to review them and practice your form before hitting the workout. Good luck! |
Examples |
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1 - Partner Press and Row Video Example Stand one in front of the other, both facing the same direction connected by two fairly taut resistance bands. As the partner in front presses the handles forward (in a traditional chest press movement), the partner in back will simultaneously pull the handlebars back while squeezing the shoulder blades together (completing a basic row). Switch positions each set. |
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2 - Rotating Lunge Video Example Standing beside each other far enough apart so there’s some tension between you, each grab one end of the resistance band. Lunge forward with the outside leg while simultaneously rotating away from one another. Press back up and back, switching sides each set. |
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3 - Tricep Kickbacks Video Example Face off in front of your partner with the right foot in front of the left, holding one end of a resistance band in your right hand. (Your partner will mirror you with the left foot front and the band in the left hand.) Bend forward at the hips with the knees slightly bent, and slowly straighten the arm in unison to pull back the band. Return to start. Switch arms each set. |
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4 - Sit-Squat Hand-Off Video Example Stand facing your partner, arms’ distance apart, in a squatting position with feet and knees shoulder width apart. Squat down until your thighs are parallel with the ground (or as close as you can get). Hand off a weighted ball back and forth. |
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5 - External Rotator Cuff Rotation Video Example Stand side-by-side with your partner, facing the same direction. Hold one handle of the resistance band with your outside arm with your elbow bent at 90 degrees, anchored at the waist. Slowly rotate your forearm away from the body. Switch arms each set. |
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6 - Mid-Row Squat Video Example With two tubes twisted around one another, stand facing your partner far enough apart that the tubing is taut. Lower in a squat position with the core engaged and back flat. Maintaining the squat (and the burn!) bring the elbows straight back with the palms facing in, and squeeze the shoulder blades together. Return to start position, counting it out with your partner until you reach your desired goal. |
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7 - Sit-Ups Pass Video Example Start seated on the floor facing your partner, with feet touching and knees bent. Holding the medicine ball to your chest, both recline to the floor, come back up, and pass the ball to your partner. |
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8 - Lunge to Chest Pass Video Examples Grab a medicine ball and face your partner, standing about 5 feet apart. Lunge forward and chest pass to your partner. They’ll then catch it and head straight into their lunge-and-pass. |
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9 - Push-Up with Shoulder Tap Video Examples Face your partner in push up position (go to your knees if you need). Lower into a push-up. Push back up to the starting position, then lift your right hand, and tap your partner on the left shoulder (while your partner does the same thing). Repeat tapping the other shoulder. |
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10 - Overhead Pass with Squat Video Examples Stand back-to-back with your partner; legs shoulder width apart holding a medicine ball. Lower into a squat position and as you return to standing, press the ball over head. Your partner then reaches up and grabs it. Repeat the motion passing the ball back and forth. |
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| Hydrate, Rest and Recover. Good luck!!! |
Tuesday, April 30, 2013
Workout: Deer Park Circuit 1
Workout: Deer Park Circuit 1 |
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Equipment Used:
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Tip: This workout can be done on any set of stairs. |
Circuit #1 |
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SUMMARY ***Stretch/Warmup
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Circuit #1 - Bleacher Workout |
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This workout is very similar to the
plyo/iso workout. This time we are using a set of bleachers to provide an added
challenge to the workout. For y'all attending the workout here in Austin, please note that
the location is not Mueller Lake Park but Deer Park Middle School (address/directions at the
bottom of the page). This workout can be done anywhere w/ a set of bleachers however. If
bleachers aren't available, anywhere w/ a sturdy raised surface that will support your
weight will do. If bleachers are available, try to find a set that is solid and doesn't have
gaps that your foot can slip into. We don't want you out there getting hurt!
Your bodyweight is sufficient enough to use for this workout but if you want an additional challenge, I recommend using some form of added weight. I recently bought a set of K Bands and they work great. You just attach them to your thighs & go about your normal workout. A set of comfortable ankle weights and/or a weighted vest would work too. The workout does include upper body and a tiny bit of abs but it is primarily legs and cardio. Be sure to stretch appropriately. The order of this workout is setup to travel around a set of bleacher stairs. Certain exercises are done in place wherever you happen to be. Others are done while moving either up or down the stairs. All bleachers are different and you may have to skip a step or two when performing up/down exercises if the stair width is really small. You can also travel up/down the bleacher seats themselves if it seems safe. Pay special attention to your footwork and try not to trip (especially when fatigued). Try to avoid using the railing for things like push-ups or wall sits unless you are absolutely sure it is sturdy. 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! |
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Examples |
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Alternating Toe Taps: Click For Video Example Wall Sit Kicks: Click For Video Example Walking Push Ups: Click For Video Example Stair Lunges: Click For Video Example Side Squats: Click For Video Example Side Plank: Click For Video Example V Ups: Click For Video Example Calf Raises: Click For Video Example Bulgarian Split Squats: Click For Video Example Bleacher Burpees: Click For Video Example Single Leg Step Ups: Click For Video Example Single/Double Leg Hop: Click For Video Example Tricep Dips: Click For Video Example Bleacher Crawls: Click For Video Example |
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DIRECTIONS Deerpark Middle School (North Austin) Address: 8849 Anderson Mill Rd Austin, TX 78729 Find your way to Anderson Mill Road and either turn in one of the service roads or use Turtle Rock Rd to access the school.On the map picture below, the red "X" marks the location of the track. The school is an open campus and accessible 24/7. There is a circular paved track w/ a set of bleacher next to it. We should be gathered near the bleachers. |
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FROM SOUTH AUSTIN
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FROM NORTH AUSTIN Toll Road
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FROM CEDAR PARK
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| Hydrate, Rest and Recover. Good luck!!! |
Thursday, April 25, 2013
Workout: Mueller Lake Park Circuit 12
Workout: Mueller Lake Park Circuit 12 |
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Equipment Used:
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Tip: Get creative! Even if you don't have the equipment listed, find suitable
replacements. |
Circuit #12 |
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SUMMARY ***Stretch/Warmup
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Circuit #12 - Station Workout |
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This workout is our first true "circuit". A circuit is defined as a line, route,
or movement that starts and finishes at the same place. Generally our workouts
involve everyone performing the same exercise/movement simultaneously but we
decided to switch things up. By introducing some new equipment, our hope is to
inject some fun into the circuit and provide new challenges for our muscles. This
equipment can either be purchased from your local sporting goods store or created
from other objects. You can search the web for instructions on how to make DIY
workout equipment (i.e. creating sandbag from a duffel bag, trash bag and sand).
Before starting, set out the equipment needed at each "station". Take time to make sure each item is in good working order and become familiar with the form needed to perform your exercises. Using a timer/stopwatch, we want to spend a set amount of time at each station (i.e. 20-30 seconds) and then move onto the next. Once we circle back around to the first station, take a break and grab some water. Then start the process over. Repeat until sufficiently tired! Try to keep your intensity up when moving through the stations. The order of this circuit is setup to be convenient for our park location. Feel free to change up the order to suit your needs. We generally try to rotate body parts (upper, lower and abs) to give each one at least one break before hitting it again. We also tried to provide alternate exercises for those that may be too difficult for some. Make adjustments to the workout plan to suit your individual needs. 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 |
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Hammer Swing: Click For Video Example Alternate Ropes: Click For Video Example Box Jumps: Click For Video Example Step-Ups: Click For Video Example Pull-Ups: Click For Video Example Back Row: Click For Video Example Medicine Ball Russian Twist: Click For Video Example Sandbag Squat Press: Click For Video Example Resistance Band Punch: Click For Video Example Resistance Band Press: Click For Video Example Ab Rollout: Click For Video Example Plank: Click For Video Example Push-Up: Click For Video Example Jump Rope: Click For Video Example Lunge Twists: Click For Video Example |
| Hydrate, Rest and Recover. Good luck!!! |
Saturday, April 6, 2013
Workout: Mueller Lake Park Circuit 11
Workout: Mueller Lake Park Circuit 11 |
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Equipment Used:
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Tip: This could also be modified for indoor use however, just get creative! |
Circuit #11 |
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SUMMARY ***Stretch/Warmup
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Circuit #11 - Snider Superset |
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This circuit encompasses the entire body. It starts with the upper body and
works its way down to your legs. This circuit is designed to move quickly
and you should limit rest between sets. Since each superset hits the same
body part twice, you should feel a good burn. Perform 3-5 sets per superset.
Due to the fact that this circuit will move fast, try to have a variety of different sized dumbbells available. You could also alternately have a light or medium strength resistance band handy to really burn out those last couple reps. Start heavy and when fatigued, drop to a lower weight. Focus on continuous reps and movement to maximize the burn during the entire set. You can use up to 30 seconds of rest in between sets but we have been running continuous sets lately. Basically perform your first exercise then move into the second exercise to complete the superset. After that is complete, we move immediately back to the first exercise to start a second set. Once three sets are complete, we rest for about a minute. For plyo movements, we rest for 30 seconds in between sets however. Many of these exercises are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise. |
Examples |
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Shoulder Dumbbell Front Raise: Click For Video Example Shoulder Press: Click For Video Example Back Bent Over Dumbbell Row: Click For Video Example Seated Dumbbell Reverse Flys: Click For Video Example Plyo Burpees: Click For Video Example Box Jumps: Click For Video Example Squat Jumps: Click For Video Example Chest Lying Dumbbell Chest Press: Click For Video Example Push-Up: Click For Video Example Arms Dumbbell Curl: Click For Video Example Tricep Kickbacks: Click For Video Example Core Lying Reverse Crunches: Click For Video Example Plank: Click For Video Example Legs Squat Jumps: Click For Video Example Wall Sit: Click For Video Example Romanian/Stiff-Legged Deadlift: Click For Video Example Calf Raises: Click For Video Example |
| Hydrate, Rest and Recover. Good luck!!! |
Saturday, March 23, 2013
Nutrition: Testosterone Booster
Nutrition: Testosterone Booster |
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Testosterone (test) is the male sex hormone in the body which gradually builds as you age. It seems to peak around the age of 30 however and then start to decline.
For some people, their levels may just naturally be low before the age of 30 or be in decline. Declining or low testosterone levels can negatively impact
your ability to build muscle and maintain strength. It may affect your bone density, propensity for heart disease, sleep cycle and emotional well-being too.
Since it is a sex hormone, it also can be detrimental to your libido as well. There are several different methods you can use to combat this. Some are medical
and require consulting a physician for testosterone replacement therapy or possibly steroids. Others are natural and available over the counter as supplements.
I turned 34 this year so one could say that I am on the "wrong" side of the hill when it comes to testosterone. I saw a couple positive reviews from a few YouTubers about supplemental testosterone boosters. Due to their testimony, I figured I would explore this option to see if it is something viable that I could add to my supplement stack. There are numerous brands out there and these supps are not cheap so I unfortunately couldn't test several of them. They also each have their own "cycle" in which I need 3-4 weeks off the supplement before trying another one. I will probably review a couple more at a later date. I chose two boosters that have different main ingredients on purpose. After reading tons of reviews, I noticed a recurring theme that different people react (or do not react) to certain main ingredients. This likely caused some reviews to be very negative about certain supplements. The two boosters I purchased both were popular sellers on Bodybuilding.com and had a majority of positive reviews (8+ out of 10). They both had a cycle that made the supplement lapse after a month but advised that the cycle could be stacked into another month. But after two months of use, you have to take a month off. I bought one bottle of each and took one month off in between uses. The left side photo is my general shape at the end of last year (September 2012). Definitely softer but I started to be more serious about meal prep and switched up my workouts. The right side picture is my current shape (March 2013) and a lot sharper. I am not attesting the change seen here to the test booster but I do feel in the case of one of them, that it did help me shred. I testing both of these test boosters during this year when I was well into my current workout split and diet. I did take the recommended one month break between the supplements but I did not change anything workout/diet wise. This was on purpose to give both of them a fair test and try to keep the variables to a minimum. I'll elaborate in the individual reviews below. |
| Beast Sports Nutrition Super Test |
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Main Ingredient: Tribulus Tribulus is an extract obtained from a vine (Tribulus Terrestris) and it has been used across cultures for many years with a long history of uses.
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This supplement has a 8.1 rating on Bodybuilding.com and was recommended by a popular YouTuber in his late 30s. The label reads: "Super Test
is designed to help you build muscle mass, improve strength, support sex health, help clean your system, and maintain your body so you can be
to be fit and healthy". The serving size is 3 capsules which you have to take twice a day. The bottle contains 180 capsules for about $50 that
should last you an entire month if taken as directed. Not to say that it may not work for others but this product did nothing for me. I felt no
boost in strength or libido. I also didn't like having to take so many pills all the time. Tribulus products may not be very effective for me
however. At a later date, I would like to try a different booster with tribulus to try and confirm this. As for this supplement, I will not be
buying it again.
More detail and purchase info here: Super Test on Bodybuilding.com |
| Athletic Edge Nutrition: APE |
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Main Ingredient: Fenugreek Fenugreek is an herb native to southern Europe and Asia. Fenugreek has been used for thousands of years by native populations for a wide variety of uses.
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This supplement has a 9.1 rating on Bodybuilding.com and was recommended to me by an AE sponsored athlete on Instagram. I was more wary of this supplement
due to the source but it actually pleasantly surprised me. APE claims to: "support testosterone production, refine your physique, defy genetic
limitations, promote “Alpha-Maleness” beyond normal capacity & intensity and enhance vascularity & athletic performance". The serving size for this supplement
is 2 capsules which you only take once a day, 5 days out of the week. The smallest bottle comes with 40 capsules, which will also last you a month when taken
as directed. The serving size & directions were much easier to follow and a big positive to me. I simply took it Mon-Fri and could forget about it during the
weekend. Initially, I thought this supplement was ineffective as well but around the middle of the 3rd week of taking it, I started to feel it. I had more
energy in general and my workouts were more intense. My appetite also majorly picked up. My maintenance calories were leaving me starving. It's almost
as if my metabolism picked back up to what it was in my mid-20s. The only thing that was not as advertised is that I felt no increase in sex drive. I was
bummed out when I ran out of this supplement. Currently I have an order shipping me a two month supply which I plan on using immediately. I highly recommend
this supplement! ***I am not sponsored by AE (or anyone else but I'm open!)
More detail and purchase info here: APE on Bodybuilding.com |
| Conclusion |
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I feel the APE is definitely worth the money. It was recommended by an athlete I respect and had an entire point additional satisfaction on
Bodybuilding.com. I don't believe that the Beast Super Test is total garbage because there are a lot of people out there that use it. It's just
not for me. Like with any supplement, find what works best for your body composition and diet. I would say with these supplements to give them the
entire months run before discarding them. The APE took until week 3 to kick in so if I had given up on it week 2, I would have really missed out.
The highest rated test boosters on their site are ZMA (zinc) based so I need to try those out too. If you are younger than 30, your levels might be
OK based on your age. I think that some people could use the help regardless of age however. Its all based on your individual body. As always,
feedback is appreciated, so let us know your thoughts about any test boosters you have tried. Train Hard! |
Submitted by Bars
Thursday, March 14, 2013
Workout: Mueller Lake Park Circuit 10
Workout: Mueller Lake Park Circuit 10 |
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Equipment Used:
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Circuit #10 |
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SUMMARY ***Stretch/Warmup
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Circuit #10 - Crap Shoot Workout |
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This circuit is designed to be ran quickly. The point is to keeps moving and
attempt to get through multiple rounds as quickly as possible. Since we are moving
quickly, we chose to use calisthenic exercises that require no equipment. This
type of workout is extremely flexible due to the fact that you can switch up
the assigned exercises to suit your needs. The snake eyes rule is optional but we
wanted to make them a big deal like they are in shooting craps. In the event of a
tie, perform reps for each exercise that shares the highest number.
We chose the above exercises to try and hit each body group and include some cardio. Again, you can change these exercises to suit your own individual needs or to not let the circuit get stale. If in a group, you could also have each member pick their own exercise assignments for each color. Take breaks in between each members custom set. Many of the exercises we chose to use are explained in greater detail in previous posts so browse those for additional tips and tricks. Video examples are linked below to refresh your memory on each exercise. If you cannot perform the original exercise or become tired, please move to an easier version of the exercise or replace it. For burpees, we use mountain climbers as an alternate exercise. With push-ups, move to using your knees. Replace box jumps with step-ups if needed. |
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Examples |
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Burpees: Click For Video Example Squat Presses: Click For Video Example Push-Up: Click For Video Example Lying Reverse Crunches: Click For Video Example Box Jumps: Click For Video Example Pull-Ups: Video Example (Assisted) Walking Lunges: Click For Video Example |
| Hydrate, Rest and Recover. Good luck!!! |
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