Day 8 of the Belley Fitness 13 Days of Christmas Hanukkah Kwanzaa Suffering 2016!!
Day 8 of the Belley Fitness 13 Days of Christmas Hanukkah Kwanzaa Suffering 2016 is here!
Today’s challenge is pretty easy.
All you need is yourself and a little space.
The rep count is 500.
The amount of sets is based upon your current fitness level.
All you need to do is begin with Push-Ups, as many as you can bust out (you may want perform up to 2 minus your max), then, stand up and perform as many Squats as you possibly can in a row.
Someone may likely finish this in one set.
Some may take up to 50 sets.
In example,
Let’s say I complete 50 push-ups, then I complete 50 squats (50:50), then 30 push-ups, then 50 squats, 20 push-ups, 50 squats I am half way there (250 reps).
Finishing off with
15:35 x 5 sets.
15 Push-Ups:35 Squats multiplied by 5 sets = 250 final reps.
Not too bad!
So find you own rep count that works for you and give it a shot in your house in Pembroke, Marshfield, Duxbury, Kingston, wherever you are.
Good luck!
Belley Fitness Pembroke
When Goals Backfire!
So this afternoon after training the bulk of clients at the studio from 6 am – noon today I decided to train myself after sticker-stamping the Christmas cards at the Marshfield Post Office – I know I know I’m a procrastinator.
Well let’s just say my goal for the random session backfired.
How you ask?
Well let’s see the original plan:
Today’s random Xmas week workout: For successful reps in a row: Descending Ladder
A1) Bodyweight Widest Grip Pull-Ups:
8 reps
A2) 12” Single Leg “Full Extension 25# Plate Overhead” Box Squats
4 reps
A3) Trap bar Shrugs (70% of bodyweight)
14 reps
NOTE:
Continue as many sets possible until managing all of the reps in 1 exercise dropping to 0
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
8-4-14, 8-4-14, 8-4-14, 8-4-14,
(160-80-280) = 60 sets
26,400 + 30,400 + 32,200 = 89,000 total pounds
Well, between people popping in to drop off Christmas cards quickly, and me logging this workout down after 2 hours and 20 rounds totaling 600 reps and 89,000 pounds of volume I decided to call it a workout.
I figured for sure it would’ve been a 90 minute workout ending in failure.
Basically I underestimated myself and should have upped the numbers.
I should have started the Pull-Up amount at 15, one legged squats with 25 pound plate overhead at 6 reps per leg and the shrugs should have been my bodyweight.
But either way I’m not complaining.
I also performed a 10 minute burst session this morning at 6am when I first entered the studio:
A1) Jump Rope
A2) Knuckle Push-Ups
A3) 1 Legged 24” Box Jumps
A4) Muscle-Ups (pull-up where you continue through pushing yourself up over the bar)
Plus I still have my functional session tonight I’ll perform a couple hours prior to sleep.
Point in case though, you are always capable of more, so long as you intelligently design the session.
What if I had only settled for a descending series that started and 8 and after 8 sets stopped at 1?
That would have been a very simple session.
So always plan intelligently.
Always give a little more than you believe you have.
Aim HUGE and watch where you end up.
Most likely increasingly further than you had originally planned.
Find the dream… and live it
Rob