Today @Krazy_Kris and I swapped workouts – I gave her a full-body weights routine and she gave me a top-to-bottom endurance routine. We both went outside our comfort zones to do something we don’t normally do – she lifted weights and I focused on endurance. (See her post-workout results here.)
Here’s a blow-by-blow of how I did with her challenging workout!
Part 1 – A Circuit of 5 Exercises for Time
For each set, complete each exercise for 1 minute with no rest between exercises. Rest for 30-60 seconds between sets. Do 3 sets total.
This part really worked my shoulders (and of course legs). I was so excited to try the kettlebell swings I almost forgot to do planks – went back and did them afterwards. On the last set I definitely did not do a minute of each of these. I got a substantial cardio workout with this part alone.
- Side lunge with medicine ball – A really great start to a tough routine. I decided to take it easy and used an 8 lb ball. Challenging!
- Wall ball – I couldn’t see the demo before I left so I did squats with ball overhead instead. I used the 8 lb ball again.
- Plank – Argh, tough after the other two exercises because my shoulders were tired!
- Walking lunges holding weight above head – Feeling the pain, I downsized to a 4-lb ball.
- Kettlebell swings – There were fun! I used a 10-lb kettlebell and graduated to 15 lb. I am definitely going to look at integrating more of these into my routines. (Of course I liked them – they’re weights!!)
Part 2 – Exercises for Reps
Do 3 sets of these exercises. The 1st set is 21 reps, 2nd set is 15, and 3rd set is 9 reps (that’s 45 reps total). Do each exercise without resting in between, and enjoy a short rest between sets.
I had trouble setting up this part exactly as described. So I used a triceps dip machine (haha – I managed to use a weight machine!) and substituted box jumps for mountain climbers.
- Tricep Dips – I shouldn’t have used so much weight – tough when paired with these other two exercises!
- Pushups to Side Plank – YIKES! These are so super tough! I absolutely did not get anywhere near as many as Kris specified. They actually were very hard on my wrists and shoulder. I just tried to do as many as I could and I didn’t count.
- Box Jumps – I substituted mountain climbers, again hard on my wrists and shoulder. Probably will do something different next time. Not sure if box jumps would be hard on my knee??
Part 3 – The Tabata Closer
Tabata is an interval approach which involves 20 seconds of fast/sprint movement + 10 seconds rest. This is repeated 8 times (for 4 minutes total). The idea is to go as fast and hard as you can for the 20 seconds while maintaining good form. Warning: 10 seconds isn’t long enough to get a drink of water….
- Tabata of the Day? Body Weight Squats – Uh, yikes again! After ALL the other exercises this is highly challenging. My legs were burning and it was an extreme cardio workout. I didn’t get through four minutes – no way. I may have done two. I forgot my stopwatch (convenient??) and just did as many as I could.
What’s my final verdict? I need to do more endurance work! I can work up to this routine in its entirety but I could very definitely not do it all perfectly the first time. I missed being in the weight room but I clearly see that endurance work is just as important. I’ll definitely be sore tomorrow! It was a great full-body workout and cardio all rolled into one. I think I’ll do this routine once a week in addition to my regular four days of weight training. It sure beats being on the elliptical machine for half an hour – and it was a quick workout (only 45 minutes). Thanks again Kris!