Wacky Workout Circuit Part One
Today’s workout is the product of Part 1 of Trainer Training on Saturday. The specifications was that we had to create a session that included none of the traditional PT stuff – that is, squats, lunges, push ups, chin ups, etc. The workout had to be purposeful, but imaginative.
[sociallocker]
It is important that you focus on your technique when performing any of these exercises. Pick one from each muscle group, perform for a minute, and proceed through 4 times.
LEGS
 |
| Pirouette – hip mobility. |
 |
| Lunge with the toe turned out – to emphasize VMO and butt action! |
Toes Turning out squats – for hip mobility as well.
Bosu Squat with weight in one hand – balance training
CHEST
 |
| Twisty push ups – good for rotator cuff training |
 |
| Step over Bosu Push ups |
 |
| The Centipede – starts like a bear crawl, with a push up, then walk feet towards hands with straight legs. |
 |
| Medicine ball throws – some explosive shoulder action. Don’t hit the roof!! |
BACK
Cyclonic chin ups – a circular motion from arm to arm and down again. Works the whole Lat and Shoulder spectrum of movement.
X-Pull ups – using your hips for momentum, pull up in the shape of an X, alternate sides.
 |
| Gecko Walk – lift the weight to your ribs, then put it out in front of you to take a step. it is important that you keep control of the weight (ie. don’t let your arm fall to the ground with it). |
SHOULDERS
 |
| Scapula movement – keep lower back and shoulder blades against the wall. |
Cable uppercut – it is important to keep your posture set, and the cable on the outside of your arm.
ABS
 |
| Army Crawl – preferably with your butt in line with your body! |
 |
| Fitball pass – from your arms to your legs and out, without letting your lower back off the ground. |
 |
| The Bus Driver – twisting the arms in circles, whilst keeping the body straight and still. |
[/sociallocker]
Hopefully these ideas go some way to making your sessions more fulfilling – that is get more for less!
Leave a Reply
Want to join the discussion?Feel free to contribute!