Who's HARDCORE (join if you dare!)? I'll bet ya I can make

Cool, truthfully, I didn't expect anyone to join, I usually do it on my own, but it would be nice to have others.

Other then the original rules, I don't have a specific layout. Basically, whom ever is chosen to dish out the pain (we would choose the week before), lays out their routine including, exercises (a short description if its something unusual), interval or length, rest periods between, warm up strategy, and cool down strategy. We do the routine twice a week, and then on to the next one. We can vote on it (with a new thread each week for the vote, how you did, what you liked, didn't like, etc.

One note about this type of exercise, if it's truely bad *kitten* enough, you should give yourself a minimum of 24 hours rest after before you do anything else taxing. A light workout the next day is ok I guess (then again, if you aren't hurting the next day, maybe you need to step it up a little), but really with this type of anaerobic workout, your metabolism remains elevated for a long time, so don't feel like you NEED to work out the next day. So I would says something like Monday and thursday or sunday and wednesday or even saturday and tuesday.

So so far I see 4 yes's (including my self), and 3 maybe's.

Dave, I hear ya on the shoulder, I myself had 7 separated shoulders throughout highschool and college so I feel your pain. Substitution is fine, if something is too rough, just find something that doesn't stress that particular area very much.

And to everyone try to suggest substitute exercises for any that could be a possible issue.
for example, one of mine is forward crab crawls, you can always substitute something else like reverse crab crawls (the pressure is reversed, that's easier on MY shoulder) or maybe do High step running (doesn't sound rough, but after ten, your hurtin) if the shoulder is pure meat.

that's just an example but I think you guys get it. The point isn't to train a specific muscle group, the point is that these types of activities do something called "overall body conditioning" which means just about EVERY muscle group in the body receives either an aerobic or anaerobic workout.

I think it would also be a good idea to add 'levels'. I'm okay with doing multiple sets of burpees in a circuit, but not everyone is at that level. Not everyone has to, but I want to be as inclusive as possible, so I'll do a 'low level' and 'high level' so no one gets hurt.

I absolutely agree. Keep that in mind as you set up your routine guys. And also, keep that in mind when you're working it. if you don't think you will be able to do what's stated, just ramp it down.

the person who makes up the routine probably has an idea of how hard it is, so it's probably easier for them to suggest lesser versions, but even still, be mindful that not everyone may have your strenght, muscle type, and endurance.

Bear with me, I'm making this up as I go.

I think maybe Monday would be as good a day as any to start.

I'll do Monday and Thursday. But Tuesday and Friday works, or Tomorrow and wednesday... you guys get the picture.

Lets see if and how many more are willing to try first. I'll post a workout later today. It should give you guys an Idea of what I am talking about. I'll try to keep it pretty generic and avoid special machines, but It'll be an indoor one since there is too much snow on the ground (around here) to do an outside one.

Next week can be yours if you want it SB. That'll give you a week to write up something really evil! I haven't brutalized myself in a few months (I'm getting used to my routine now, which is why I started this, I need ideas). I need some PAIN!

Does anyone have any ideas of how to make it better? Please feel free to offer anything up. I've never done this before.

anyone ever do a swimming one? I did ONE about 2 months ago. I don't ever want to do it again. But I will, not for the first one, that might be too much, but eventually.

Oh and I'd love to do next weeks! I think one person should do one Monday, and we can perform it Mon or Tues, and the next person will post their Wed. for us to do Wed or Thurs.

Sounds good to me, I'll take monday, you find something horrible for wednesday. Everyone else, check out what we come up with. Between 45 minutes and an hour and 15 minutes is perfect (including rest times between the max out times).

They can be HIIT type routines, cardio, weight training, plyometrics... anything is fine, as long as at some point you throw in some REALLY high energy routines to get the anaerobic stuff happening.

Oh, and make sure, if you don't have access to gym equipment post that, there are always alternate activities, but if you don't post that you can't do one, we will assume you have access to it.

And don't worry about being overly original, especially with the winter here and all, sometimes it just takes an order change to get things going.

OK here's my first draft. Let me know what you think, or what I should change.




Because this is the winter and we can't go outside, I'll do an indoor gym routine. If you can't get to a gym, find a place where you have a high enough ceiling to jump and stretch your arms over your head.
You should also have enough dumbell (hand) weights to do a moderate shoulder press or arm curl (if you can't do shoulder work), about 65% max weight. Advanced people can add time, repetitions, and/or weight to suit your needs.

****************for those not ready for the full thing, increase your rest interval and decrease the MAX workout times by 15 seconds, continue that until you can achieve it without stopping***************



OK here is the start:
Quick stretch, just get the muscles warm, don't need to go crazy, the warmup jog should handle a lot of it.

5 minute warmup jog. if you have an HRM, get up to about 70% HR by the end. if you don't have an HRM you should be able to talk between breaths but not carry on conversations without stopping for breaths every few seconds, a sweat should be beginning.

30 second rest

1st - 1 minute intervals for 6 minutes (that means 3 hard, 3 easy)
start on the tredmill and pump it up to a full sprint for 1 minute (as fast as you can go without falling off), ramp back to about 60% for one minute, repeat that cycle 3 times.

***reduced level***
45 seconds hard, 75 seconds easy

30 seconds rest

2nd - push ups. 1 minute hard as you can. Ensure correct form, but we want these fast, this is your cooldown so make sure you breath. If you can't continue pushups throughout, try to stay in the up position while you wait for the 1 minute to finish, this will continue to work your core even if your arms are tired.

NO REST period, go directly to the next activity!

3rd - Tredmill again, but don't turn it on. Start walking, get up to a medium jog on it (it should provide a TON of resistance. 1 minute medium jog, 1 minute fast walk. Two times for each.

30 second rest

4th - Bicycle crunches. 2.5 minutes total working, that means 1 minute doing them, 30 second rest, 1 minute again. (again reduce it to 45 seconds with 1 minute between if this is too much)

NO REST period, go directly to next activity!

5th - REVERSE elliptical. at 80% of it's max level, you want to get your heart rate up above 90% here for at least 20 seconds, that means 2 minutes hard, 30 seconds light do this twice for a total of five minutes.
Again, if you don't have an HRM a good gague is gasping for breath, thighs burning. If you aren't out of breath by now, you didn't push hard enough.

no rest period (you shouldn't need more as you just had 30 seconds of light work).

6th - 1 minute wall squats with either dumbell shoulder presses, or if your shoulders can't handle it, alternating single arm dumbell curls.

7th - same running as in number 1. OR if you have a stair climber, do the same interval with the stair climber on a very high level (85% or so) pushing. Again, the idea is to get your heart rate up to the 90+% range.

5 minute cool down on the tredmill, start at a good clip, and every minute come down 1/2 mile per hour until you are breathing close to normally again.

STRETCH your muscles.

total time about 50 to 55 minutes, total time in 90% plus range - 9 to 12 minutes

that looks intense enough... Im not into running on my treadmill with it not turned on.. it's not good for it, but I can add incline which adds lots of resistance. Is that a good supplement for the motor drag method you suggested? Also, I dont have an eliptical, what would I sub in for that one?

It's fine, just looking to jack up the heart rate fast, what ever gets you there is ok by me.