Lately I have been doing a circuit of dynamic exercises and they have really been kicking my arse. I leave the gym feeling the work I had just done, next day, it’s even more noticeable, good stuff.
The dynamic circuits have been just right for finishing this latest 52DC. They have kept me interested. Time to mix it up again.
Soooooo,… I went the Holy Grail of Exercises, the Men’s Health BBOE. Page 27, 4-week exercise plan. Sounded just like the fill gap I was looking for.
The gist of the routine, 2 circuits, 5 exercises each. 3 sets of each, 12 reps each set, 1-minute rest between sets. First exercise of each circuit you do as strait sets. Exercises 2a & 2b you alternate sets, ditto on exercises 3a & 3b. You finish the routine with 10-15 minutes of High intensity cardio training.
The BBOE leaves the specific exercises to your own choosing although it requires that you target certain body parts in a certain order. With the assistance of the Holy Grail, It was pretty easy to put the 2 circuits together
Here is my A circuit;
1) Core Stabilization, 10/12 25/12 25/12
2a) Barbell Step up, 25/12 35/12 45/12
2b) DB Row w/Rotation, 25/12 30/12 35/12
3a) DB Lunges, 30/12 40/12 50/12
3b) Swiss Ball Push Ups, BW/12 BW/12 BW/12
Finished with 3 sets of 20 Single Arm Dumbbell Snatch as the cardio. 25/20 30/20 35/20.
Had to do 20 dynamic decline bench sit ups before showering. The bench was calling to me,…..
Today’s results, with a warm up circuit, 51:47 Min. 122 Avg. 151 Peak.
Circuit “B” includes Bulgarian Split Squats. I must enjoy beating myself up.
I’ll save the details for the next blog.
Captdhd's Blog 
Posted by TNT Man on November 29, 2010 at 9:50 PM
Nicely put together – but I must be missing something – which “Core Stabilization” exercise are you doing?
Great work – keep it up.
TNT Man
Posted by baseballmom024 on November 29, 2010 at 11:51 PM
Capt,
You always have a plan and that is why you are so successful! Lunges, squats…it is all so painful but definately worth it!
Keep your momentum rolling!
BBM
Posted by captdhd on November 30, 2010 at 10:07 AM
BBMom, you are always a great encouragement.
Breaking in a new workout is always a pain,…literally! I’m a little gimpy this morning. Not gimpy enough to keep me from going to the gym today and trying the B circuit though.
I’m not sure when it hit me, I can be stupid, but It’s was earlier this fall that my mindset finally went from just going through a routine to stressing the most out of a circuit for time spent. Hence, the last few circuits I have put together.
TNT, I don’t have the book in front of me to see if there is a defining term for the stabilization exercise, but it is the one where you sit on a matt legs bent, feet flat on the floor, (really tough to do for me first time around) lay back at a 45* angle, tighten your core, hold a plate out in front of you then move side to side as far as you can without, ideally, pulling your feet off the floor or twisting your midsection.
I hold at the furthest point for a few seconds, the 10 lb plate was tough, the 25 lb plate was better.
I will need to work on the form for this exercise but I didn’t do too bad a job. By rep#8 or so I felt like crying so I figured I must have been doing it near correct.
Posted by TNT Man on November 30, 2010 at 4:17 PM
So many variations on the theme – so many exercises to master. There are not enough hours in the day or days in the week to do it all. If there ever comes a time that I retire, I will end up a gym rat – living in the gym – while you will set up camp on the golf course.
LOL
TNT Man
Posted by TNT Man on November 30, 2010 at 7:28 PM
Assuming page 301 – Weighted Russian Twist. Ouch.
Posted by captdhd on December 2, 2010 at 10:18 AM
Confirmed last night, yes, page 301, Weighted Russian Twists.
They can make you cry.