... except the PAIN - that will definitely stop us! Working out feels so good; it’s a love/hate relationship :-)
So we're starting a new workout plan, which can be an excruciatingly difficult task. How so? Well, just Google "new workout plan" and let the headaches begin. This is precisely why we want to take an old-school approach; we are staying away from the onslaught of celebrity workouts and market-driven research that supposedly proves (or disproves) results... so, yes, old school... the most basic movements that almost every workout plan has.
To effectively create an AMRAPs (as many rounds as possible) circuit for a 15-minute time window (check back soon for our next blog post!)
These are some of the simplest exercises, target all muscle groups, and anyone can do them. Whether it be 2 reps or 500 reps, this is a good starting point for everyone and doesn’t require you to go out and buy fancy equipment. Use what your mama gave you; your body is your gym!
1. Complete as many reps as you can until fatigue
2. Short breaks are allowed – & when I say short, I mean SHORT! Only a couple seconds!
Why are breaks allowed?
I was actually wondering the same thing at first; I asked Anthony: "Wouldn’t NO breaks give you the REAL number?" His answer: "The point is to find out how many of each we should be doing in a single set. If you push through it and go without rest, you don't get to full fatigue, but if you rest too long you won't get much of a workout."
Ohhh! So the reason points back to our initial objective of figuring out a good AMRAP circuit – one that we are able to repeat numerous times in our next 15-minute-circuit workout. These initial five exercises give a good idea on how many reps of each we should aim for – with being neither easy nor impossible.
If you think about it, if you’re doing a circuit that requires a set of 10 squats, you are going to complete them however you can – with or without breaks. Pushing yourself to do more squats even if you need a couple seconds to shake off the burn right before you pop your butt back out for those extra couple reps – that’s what it’s all about! Pushing yourself!
Lynette – Max Reps:
Squats – 120
Pull-ups – 20
Push-ups – 19
Mountain Climbers – 110
Superman – 75
Anthony - Max Reps:
Squats – 130
Pull-ups – 36
Push-ups – 48
Mountain Climbers – 158
Superman – 84
Bodyweight squats, all the way down, thighs parallel to the ground, knees behind toes... basically your normal squats.
I did chair-assisted pull-ups since I’m not even able to do 1 pull-up on my own… yet!
Anthony did unassisted pull-ups from a dead hang and rested in between each one.
Then Anthony suggested I do girl-push-ups... um hello, I can do real push-ups! Therefore I did :-)
The only breaks allowed in this one are in up-right push-up position – once your knees hit the floor, that’s your final number!
With mountain climbers, to clarify, climbing with both left and right leg = 2 reps.
When I did these, the following day I could literally feel the soreness of specific muscles. It was pretty cool to not only feel how the workout “worked”, but also to be able to pinpoint the exact muscle. It gives insight on how you’re shaping your body and allows you to experiment and focus on certain areas based on your goals. The greatest soreness came from squats and lasted DAYS – a good soreness at that – and only motivated me; a short, non-stop, 2 minute-squat-set is what got me THAT sore?! Wow! But once the soreness goes away, my inner-caveman will only crave MORE!
The best descriptor of how my legs felt after doing squats is gelatin. The great thing is that they recovered pretty quickly and a desk job left me noticing the pain a lot less. The next day my legs were stiff but usable. I didn't have any time to worry about it because I had to do the next workout: pull-ups. That one was tough but nowhere near as tough as the mountain climbers. That one had me a bit sore. I had to take it easy for a couple days, but I feel alive!
Check back soon for our 15-min. AMRAPs Circuit!