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Fat burning, muscle building training session

imagymrat
imagymrat Posts: 862 Member
edited September 2024 in Fitness and Exercise
Repeat this circuit 2-4 times

Cardio options: jumping jacks, high knees, jog in place, squat thrusts, skip rope..whatever you like


cardio for 1 minute
plie squat with dumbbell 30 seconds... a quick edit...I like to add a set or two where I complete the plie's on my toes therefore engaging the calf muscles quite effectively
cardio 1 minute
bench dip 30 seconds.........make it harder? use weights on your lap and/or put your feet on a bench as well
wide squat with dumbbell press 30 seconds
cardio 1 minute
dumbbell walking lunge. 1 minute, alternating legs
cardio 1 minute
push ups 30 seconds.................wanna make it harder? do the pushups on a stability ball, or on an incline. You can place
one hand on a medicine ball while you perform the pushup, make sure to switch hands.
cardio 1 minute
wall squats 30 seconds.....make it harder, do db hammer curls, or overhead presses, or squeeze a medicine ball between your knees

Repeat the circuit..2-4 times and have fun

Replies

  • sagithia
    sagithia Posts: 135 Member
    bump

    This is awesome, thanks!
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    nice - will use this in between my CrossFit days - or even on vacation next week.

    question: can I replace the plie squats with a samson?
  • Rhaeven
    Rhaeven Posts: 123 Member
    bump
  • anvy0530
    anvy0530 Posts: 1,606 Member
    awesome! Thanks for sharing
  • imagymrat
    imagymrat Posts: 862 Member
    nice - will use this in between my CrossFit days - or even on vacation next week.

    question: can I replace the plie squats with a samson?

    I've always thought of the samson as a stretch, in the lunge position, you wouldn't be working the adductors (inner thigh) though...are we on the same page to as the definition of the samson??lol but you can definitely make this your own workout, I was only trying to hit different muscle groups with each exercise
  • XFitMojoMom
    XFitMojoMom Posts: 3,255 Member
    Yes, you get a stretch out of the samson (I do not since I am very flexible), but if you are holding the pose for 15-30 seconds, it will work the front of the thigh and hammies. I'll definitely try the plie, was just wondering if I could do the lunge too.
  • KeriD
    KeriD Posts: 324
    Sweet!
  • david1956
    david1956 Posts: 190 Member
    More good info by imagymrat.

    I'll make a special plug for your push-ups on a stablility board (I presume that is same as what I use, those boards with a rubber hemisphere underside). I do them as my final exhaustion sets on my chest day, and they isolate and pump my chest like no other. If anyone hasn't tried them and think they look the same as an ordinary press up, do give them a go because they feel entirely different.

    Also a slight variation of ordinary push ups I like is "crab push ups", changing your hand positions randomly on each rep to hit your chest from a slightly different angle.
  • Ms_Natalie
    Ms_Natalie Posts: 1,030 Member
    I've just started getting into resistance training and this is amazing! Thank you :flowerforyou:
  • oats4breakfast
    oats4breakfast Posts: 225
    More good info by imagymrat.

    I'll make a special plug for your push-ups on a stablility board (I presume that is same as what I use, those boards with a rubber hemisphere underside). I do them as my final exhaustion sets on my chest day, and they isolate and pump my chest like no other. If anyone hasn't tried them and think they look the same as an ordinary press up, do give them a go because they feel entirely different.

    Also a slight variation of ordinary push ups I like is "crab push ups", changing your hand positions randomly on each rep to hit your chest from a slightly different angle.

    I think the stability ball is supposed to be a swiss/exercise ball. Where you can get a large incline. I could be wrong. I do push ups like you too, with the 'stability board'. Except I have a bosu and flip it upside down. Can you bounce on your stability board ? Try it with a plyometric aspect where you push up and lift the board/ball off the ground on the way up, then land, do the push up and repeat. Kind of a modification of the push up where you clap in between push ups.

    Is your crab push up where you have one hand in front of shoulder, one hand behind, then do a push up, then walk trailing hand forward so it's in front of your shoulder and the other goes behind, do a push up? Basically, you end up walking forwards doing push ups. Or do you just change hand angles? Like do two push up's withhands parallel, then twist right hand at an angle do some more, then change left hand angle and do some more, then change right hand angle/position etc. Is it basically, you stay in the same spot and just change hand orientation? Or are you having to move your feet to accomodate change ... or all of the above ?

    I'll give a plug to the push up with a med ball under one (right) hand. Do a push up then roll ball to other side so it's no under left hand, do a push up, then rollit back to the right.
  • david1956
    david1956 Posts: 190 Member
    Just to reply to oatsforbreakfast

    (sorry imagymrat, not meaning to deviate from your excellent thread, but just a quick answer)...

    Regarding your bouncing pressups idea, I must try it. I think it would be impossible in my current routine as I'm restricting intervals between sets to say 20-40 secs and my stability-board press ups are at a point I am going into total failure.

    Regarding the crab pressups, I don't walk (though another interesting idea). I just randomly change the forward/back position of my hands, and width etc. Quite randomly. Again, I do these immediately (zero break) after bench press "thirds", and certainly by my last set or two I am really taxed in following the bench with a simple set of 10 pressups.
  • imagymrat
    imagymrat Posts: 862 Member
    Just to reply to oatsforbreakfast

    (sorry imagymrat, not meaning to deviate from your excellent thread, but just a quick answer)...

    Regarding your bouncing pressups idea, I must try it. I think it would be impossible in my current routine as I'm restricting intervals between sets to say 20-40 secs and my stability-board press ups are at a point I am going into total failure.

    Regarding the crab pressups, I don't walk (though another interesting idea). I just randomly change the forward/back position of my hands, and width etc. Quite randomly. Again, I do these immediately (zero break) after bench press "thirds", and certainly by my last set or two I am really taxed in following the bench with a simple set of 10 pressups.

    Hey guys, love the feedback, all your options are wonderful, people on the boards are on every fitness level, so it's nice to see the more advanced options as well.
This discussion has been closed.

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