Lessons Learned From a Week in China

The basic workout is this: 4 circuits.

40 reps the first time around

30 reps the second time around

20 reps the third time around

10 reps the fourth time around

There are 4 exercises:

1. Dumbell squats (power plate)
2. Sit ups
3. Bent over row (power plate)
4. Push ups (power plate or TRX or both!

   

   An example of adding variety to a push up – with the waist stap, adding a crawl

   

   The girls, at the Power Plate Sales Conference

   

   A TRX and PP push up – can also be done the other way around

   
   

   

   Push ups on the powerplate with a dumbell row, yet another way to add muscles and effectiveness!

   

   A Typical Row – now think about adding variety to your hand positions, alternating hands in each row, or staggering them

   

   Start position for a basic Bent Over Row

   
   

   

   Push up, modified on the knees

   

   Bring one knee at a time to your elbow

   

   
   

   

   Basic sit up (dumbell assisted)

   
   

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All we are going to do, is instead of smashing out 10-40 reps of each exercise, we are going to do 2 at a time, then change our position. For example, we can do 2 shoulder-width squats, 2 narrow squats, 2 staggered squats, 2 toes turned in, etc. Chose 3 and repeat them in pairs until you’ve completed the specified reps in the program.

More ideas:

Sit ups – with a twist, with a side bend, with a flex to the roof, with a hamstring stretch…

Bent over row – reverse, neutral, and overhand grip, bring to the chest, to the ribs, to the side…

Push ups – hands turned out, hands turned in, staggered hands, twisted body, narrow, wide, etc…