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Challenge for all HoC Members
Challenge for all HoC Members
Since hearing QBert's achievement. It inspired me to challenge all of HoC since all the memebers I know would probably die if they tried my Advanced Intermediate workout. So here is a simple HoC oriented workout that is even less than my beginners workout.
pushups (as many as you can)
towel squats (as many as you can)
Chair Dips (as many as you can)
Full Chinups (as many as you can) Close grip all the way up and all the way down. Use a chair to assist you if you need it.
With the exception of Chinups, I hope most of you can do at least 10 of the rest of the exercises. If you can not do ten then just do what you can.
You will do this workout EVERY SECOND DAY preferably in the morning after a small snack (recommend one serving of all bran buds with water, not milk! or a whey shake). This doesn't have to be done in the morning but this will "charge" you up if done in the morning.
Every third workout add 1 rep
So the routine will look something like this:
Let's say you start and you manage to do 10 reps on each exercise.
Day1: 10
Day2: 10
Day3: 11
Day4: 11
Day5: 12
Day6: 12
Day7: 13
Day8: 13
and so on....
Even if you can not get the "extra rep" try... the next workout try again until you do then continue.
By day 33 (+/- 8 weeks of actual time) should be able to do 25 (again maybe not in chinups).
The workout in the beginning should not take you more than 10-15minutes by the 25 rep range it should be around 20 mins. Elite athletes can probably to the 25 rep range in about 10 minutes.
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Thankfully I am in decent shape (although cardio isn't the best right now).
I remember doing about 50 pushups and many more crunches. Also I got up to 100 pounds on the bench press.
Well my job gives me lots of exercise.
Unless there were ladies watching.
Believe it or not, it does.
I'm a big believer in functional strength training. And picking up a 100lb bag of flour does just that. I make some of my clients fireman carry a 200lb heavy bag for 200 feet.
I am now in the process of making a "waterlog" which is basically a PVC pipe that you fill with water. I tried this for the first time a couple of weeks ago and it really works your stabilizers when you're performing pressing movements. It's hard because the water moves back and forth in the pipe as you're lifting making it very difficult to keep steady.
Warm up with the inch worm: pick the longest room in your house and go back and forth for the length of the room
pushups (as many as you can)
But I love this video watch it, it's awesome!:
I hope you won't need a video for this
towel squats (as many as you can) remember pretend to tear the towel apart
Chair Dips (as many as you can)
Full Chinups (as many as you can) Close grip all the way up and all the way down. Use a chair to assist you if you need it.
OR
Inverted Rows Prop some kind of bar between two chairs
Front, left and right prone bridges try for 30 seconds each
Front:
Right/Left:
You will do this workout EVERY SECOND DAY preferably in the morning after a small snack (recommend one serving of all bran buds with water, not milk! or a whey shake). This doesn't have to be done in the morning but this will "charge" you up if done in the morning.
Every third workout:
For the Inch worm do one extra rep
Pushups, Towel squatsm Chair Dips, Full Chinups add 1 rep
For the prone bridges add two seconds
So the routine will look something like this:
Let's say you the length of your room you do 10 Inch worms (IW)
The main workout you manage to do 10 reps on each exercise (MW).
ANd you do 30 seconds for each bridge
Day1: 10 IW, 10 MW, 30 seconds for bridges
Day2: 10 IW, 10 MW, 30 seconds for bridges
Day3: 11 IW, 11 MW, 32 seconds for bridges
Day4: 11 IW, 11 MW, 32 seconds for bridges
Day5: 12 IW, 12 MW, 34 seconds for bridges
Day6: 12 IW, 12 MW, 34 seconds for bridges
Day7: 13 IW, 13 MW, 36 seconds for bridges
Day8: 13 IW, 13 MW, 36 seconds for bridges
and so on....
Even if you can not get the "extra rep" try... the next workout try again until you do then continue.
By day 33 (+/- 8 weeks of actual time) should be able to do 25 reps for the main workout (again maybe not in chinups). And one minute bridges.
Not including the inch worm The workout in the beginning should not take you more than 15 minutes by the 25 rep range it should be around 20-25 mins (because your body will be used to the routine). Elite athletes can probably to the 25 rep range in about 10 minutes.
More awesome videos!
http://www.youtube.com/user/charliejames1975#p/u/34/LESROhpWvFA
Her main site: http://www.bodyrock.tv/
Why do you assume that we are all out of shape? Seriously, I am happy you workout. But, could we go 30 seconds without you telling everybody about it?
I think actually doing any of this would kill me.
Guba would approve.
It's very easy. Just try it.
Start slow, don't go to crazy. If you can only do five pushups so be it. The point of this is to get you to try it. I bet you will surprise yourself.
I did say some...
I offended I apologize
Some members (stormblade, Revek, Qbert somewhat) asked for help. I was happy to oblige.
And this was something I came up with because I am trying to help.
I also don't assume you are out of shape, this was meant as a simple challenge.
His running updates were overwhelming my other friends' updates on the few times a month that I would access Facebook. TMI.
Don't apologize. This is the internet. If you don't like it, don't read it.
It's a good post and an excellent challenge.
n/t