Weekend Training Madness

Rocky with KettlebellsHaving had a very busy week work wise, I have had little time to put together any substantial training sessions. However, just because there is maybe little time, doesn’t mean you cannot train.

Today’s training session comes courtesy of my garage gym. It’s not big, but it’s functional and has everything I need to push the envelope and come out drenched with sweat and drained of whatever energy I went in with.

Make no mistake, you don’t need a commercial gym to get a solid workout. My aim today was an alternative total body strength session, none of the usual weight exercises here, although I did use dumbbells I also used other training modularities.

I added a mix of upper and lower body exercises to cover all bases and was still done in 45 minutes, no chit chat, no waiting for equipment to be free, no distractions.

If you are serious about training and getting fitter and stronger, then start thinking outside of the box and have fun…..well if you can call it that! I always enjoy myself no matter how hard it may be.

Here is my Weekend madness, I covered upper and lower body with an alternative strength session and ended with a tabata finisher and core work to round things off…..

Warm up

Started the warm up with some upper body work with a bungee and light shadow boxing. Just stretching out and warming up specific areas I am looking out for.

I moved onto minute drills of boxing/punching a maize ball and skipping for 10 minutes, no need to go all out, the aim is to get thoroughly warmed up for the session ahead.

Strength Session

Heres the session…

1a) Dumbbell Snatch

1b) Kettlebell swing

I completed 2 warm up sets and then 2 max sets, the a and b represent that the exercises follow straight after each other in a “super set”. Keep the rest period after each superset to no more than 60 seconds.

Then a complex of….

2a) Weighted Chin ups.

2b) Weighted Push up*

2c) Weighted Strap Row

2d) Weighted Squat

6 rounds of the above circuit. I was going for numbers within an amount of rounds. I made sure to stop 1 rep short of failure to try and keep some in the tank. Although I tried to give myself a minute between each to make sure I got the best of every set, I wasn’t stringent with that rule, I rode the fatigue meter. If I felt ok I went in less time, if I needed a little more for recovery then i did it. The complex doesn’t have to be 4 exercises, you could just start with 1 or 2.

* – Vary the push up style in each round. I did normal, close grip and walking push ups to add variety. There are many other variations that you can choose from.

Finisher

To stoke the metabolism I added a finisher based on the tabata protocol (20 secs training, 10 secs rest for 8 rounds) to the session for good measure…..

3a) Burpees

3b) Medicine Ball Slams

Core Circuit

To finish off I hit 3 rounds of…

4a) Hanging leg Raise

4b) Hanging knee twists.

4c) Ab wheel roll outs.

Again, don’t go to failure, perform an exercise until you know you have a rep left and then stop.

The End

Remember this, there is always time in a day to train even if it 20 minutes. And you don’t need to drag yourself to a gym, train at home and before you say you have no equipment, it is still no excuse, your bodyweight is an excellent tool, use it!

Do you have any great alternative circuits? if so, fire some comments in for everyone to read.

Stay strong.

Dean Coulson

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