Lessons Learned From a Week in China

This week’s workout is a simple way to adjust a traditional session to a more wholistic, versatile, and functional workout. We use just a smidge of what we learned last week in China, and apply it to a basic workout, to target more muscles. This means you will burn more fat, strengthen more muscles, a move more joints in more ways, which can reduce pain (and niggles).

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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!

    )

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…

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Good luck with it! The maximum number of different positions we have is 27, let us know if you create more! Will post again next week!

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