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:
- Dumbell squats (power plate)
- Sit ups
- Bent over row (power plate)
- 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…
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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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