Saturday, June 26, 2010

FUNKY STELLAR SATURDAY WORKOUT




WORKOUT - CHEST, PLYOMETRICS AND INTERVAL TRAINING

I went to a commercial gym this morning (yes I said it, the gym...I HATE going to commercial gyms - they are brutal)

It was raining and I did want to workout at home, but decided to make the trek to my local gym and if I was going there then I was gonna make it a STELLAR WORKOUT.

So check out the workout below, it was a mixture of traditional weight training plyometrics, bodyweight exercises and interval cardio training using super and giant sets...

TOOK THIS YESTERDAY

I have to tell you that ever since I have cleaned up my nutrition and completely changed my workouts from long boring bodybuilding type trianing to shorter high intensity interval training using my bodyweight, kettlebells, plyometrics, core exercises, functional movements, weights, TRX and other cool devices, my body has made a complete change.

I used to be 205lbs with what most of the beach volleyball players called my BUDDAH stomach - never really had abs, I was just big. 

My message to you is, unless you want to be a bodybuilder, stop wasting your time with workouts that are probably NOT working for you and switch to more functional, high intensity workouts. 

WORK SMARTER AND HARDER FOR RESULTS!

Check out the pic and try this workout if you DARE!!!!




Funk Saturday’s Workout 
CHEST, PLYOMETRICS AND INTERVAL TRAINING
(TOTAL WORKOUT TIME 45 MIN)


3 SETS OF GIANT SET - (NO REST BETWEEN EXERCISES) - DUMBBELL PRESS, BOX/BENCH JUMPS - Used 65-75-85lbs dumbbells

High Incline Dumbbell Press- 8 reps
Low Incline Dumbbell Press – 8 reps
Flat Bench Dumbbell Press – 8reps
Box Jumps – 20 reps

REST 90 SEC BETWEEN GIANT SETS


3 SETS OF GIANT SET (NO REST BETWEEN EXERCISES) - CABLE CROSS OVER, BENCH HOPS, BENCH RUNS (ALT TOES ON BENCH LIKE YOU ARE RUNNING)

Cable Crossover – 15 reps
Bench Hops – 10 jumps per side
Bench Runs – 10 runs per leg

REST 90 SECONDS BETWEEN GIANT SETS



3 SUPERSETS (NO REST) – PULL-UPS AND DIPS

Wide Grip Pull Ups – 10, 8, 8 reps
Parallel Dips – 10, 8 , 8 reps


15 MINUTES INTERVAL TRAINING ON BIKE
30 SECONDS – High Intensity as fast as you can pedal (over 110 rpm)
90 SECONDS – Low Intensity pedal over 80 rpm


TIME TO PUKE!!!!

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