8/1/11 – Monday – Upper Body Strengthening Circuit and Run
Potential PT #1 – Upper Body Strengthening Circuit and Run
Stretch
4 Rounds of:
1. Dumbbell Bench Press: 8-12 reps
2. Pullups (Any grip you want to improve on): 7 reps
3. Handstand Pushups: 6 (If Handstand Pushups can’t be done, substitute with standing dumbbell military press. Use a weight for 5-8 reps because this one is going for some strength building)
4. Side to Side Medicine Ball Pushups: 10 Total/5 Each Arm
End Circuit
Run 20 minutes at a faster pace than distance runs – the key is to be working hard, but be able to finish the whole 20 minutes
Stretch
- Ben
Potential PT #2 – 300
Sorry for the late post. The Midwest storms knocked out my power for a bit. But here is my workout…
Perform the exercises in any order. Perform 30 reps for each one. Perform 30 reps per exercise. Complete a total of 300 reps combined.
Jump Squats (Video)
Staggered Push Ups (Video) (The best way to do these, is to set your hands in one position, either left arm forward or right arm forward, then go down and when you “push up” actually push off the ground, quickly reverse hand positioning and repeat. Do this until you reach 30)
Alternating Split Jumps (Video)
Explosive Push Ups (Video)
Prison Squats (Video)
Dive Bomber Push Ups (Video)
Kneeling Rows
Squat Thrusts (Video)
Pull Ups
Sit ups
Remember, 30 reps per exercise. This is not meant to be easy by any means so you may have to change the total reps but try for 300, if you can go back and do more than 300. I suggest doing all the exercises 1 time (for 30 reps) and repeat if you can. Also, remember to use very little rest between exercises. Good luck!
-K
Tags: 300 workout, Ben Clutter, Bench press, Benjamin Clutter, circuit training, Dumbbell, handstand, lose weight, midwest fit, midwestfit, military press, Physical exercise, Press-up, pullups, run, sean maccauley, Sit-up (exercise), strength, upper body circuit, upper body strengthening circuit, weight loss
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