Today we’re going to take a little break from running. We’re also going to take a break from exercises involving much movement. So what could we possibly be doing that will give us a high quality BOLT style work out? The answer…static exercises aka isometric exercises. Make these exercises BURN!!
Warm up your muscles well. We may violate the “no movement” aspect of the overall workout here. Run for 5 minutes to get the blood flowing.
Perform the following exercises with about 1 minute break in between. Also, time the entire workout because you may need more break in between exercises. You’ll want to gauge your progress when you perform this same workout in the future. A good way to do that will be to time the workout.
1)Flexed arm hang for 45 seconds. Get on a chair and get your chin above the pull up bar then hang there with your arms flexed for 45 seconds.
2)Find a door frame and push up with 85% effort for 45 seconds.
3)Now stand in the door frame and push outward with 85% effort for 45 seconds as if you’re trying to raise your hands above your head.
4)Get in a pushup position with your elbows rested on the floor. Keep your body straight and in good form to work your core muscles. Hold for 45 seconds.
5)Standing leg extensions. Find a bed and stand facing away from it. Put your right leg on the bed (your knee cap should be facing down on the bed). Stand on your left leg that is slightly bent. Then push down your RIGHT leg (the one on the bed) with about 85% effort for 45 seconds.
6)Same exercise as above but switch legs.
7)Sit on the floor and put your legs in the air about 18 inches off the floor. Your back is raised off the floor, and your arms are pointed towards your toes. You’re putting your body into a V shape. This will work the abs. Hold for 60 seconds.
8)Find a wall for support and balance. Do a handstand with the help of the wall. Hold your body up with your arms extended for 30 seconds. If you’re super motivated slightly bend your arms. The more you bend your arms the more difficult.
9)Wall sit for 60 seconds. Then for the next 15 seconds raise your left leg as straight out as you can. The next 15 seconds do your right leg. Total time is 90 seconds.
10)Get into a pushup position. Go half way down to the floor and hold for 45 seconds.
Do steps 1-10 twice. Take as much time between sets as you need in order to complete the 10 exercises all over again.
Bonus Round: Do steps 1-10 for a 3rd time. However, this go-round hold each of the exercises for only half the time.
At the end of the bonus round there is one bonus exercise. Emily calls this the pike press from her gymnastics days. Sit on the floor in a pike position with your legs straight/together and pointed forward. Place your hands on each side of you palms on the ground. Then try to lift your body off the ground (keeping good form with your legs straight and together) for as long as you can. This will be really tough at the end of this workout. It will work your shoulders and abs.
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43:26. Very cool idea....I like the static holds/isometrics a lot. The most difficult for me was definitely the flexed arm hang, but I was barely able to hang on for it.
ReplyDeleteAlso, it was very cool...I did my first hand stands since the accident (on push-up bars). They didn't really hurt at all when I was up, but when I came down my wrist felt a bit tight/sore, but nothing that was a concern...can't wait to start doing more handstands!
I thought the workout was great, and a very nice change of pace from all the movement based work we have been doing!
Keep it up dudes!
I liked this workout too. My total time (not including the bonus move at the end) was 44:50. I too had troubles with the flexed arm hang. I only did the arm hang for 30 seconds on the first 2 rounds then 15 seconds on the last round. I thought the first round was easy, but as I got into the 2nd and 3rd rounds it got more difficult.
ReplyDeleteJessica and I tag teamed this workout. She did a great job on being able to perform many of the exercises. I can tell you my struggles. We both had trouble holding the V-shape abdominal exercise. We went 45 seconds instead of 60. I also held but had a tough time with the handstand. I have not done one of those since our times at the beach house. I, like Robin, am excited to start doing more of those again. Nice workout!
ReplyDeleteAlso, I was not able to do the pike press bonus item. I can not keep my legs straight out in front of me while lifting my body. I was however able to lift my body when I cross my legs, bend at the knees and bring my legs toward my torso. I held this lift for about 8 seconds.