W.O.D. Killer Circuit Bootcamp Workout

So, I am still resting my ankle and I am trying to rest my body, but I hat not working out.  We had a great lab at school yesterday.  We did an awesome killer bootcamp style circuit workout that hit all parts of the body.  I was careful not to put any stress on my ankle (injured from running).  If an exercise required that I jump or hop on my right foot then I just did the work on my left foot instead.  I can tell you that my leg leg/foot got a good workout, lol.  After this workout my ankle actually felt warmed up and a bit better.

Killer Barbell Bootcamp Workout!

WARM UP:

5 minutes Cardio: 
Normally I would run on a treadmill for 5 minutes but with resting my ankle I decided to try a rowing machine instead.  I also worked a bit on a stationary cycle.  It worked out well.

Prone ISO Hold - 30 seconds, 10 seconds rest x 2 rounds.

Push Up - Scapular Protraction / Retraction - Hold 30 seconds - alternating 2 seconds each  of protraction and retraction.

Reverse Crunches - 1 minute as many reps slow and controlled, spine rolling up and down 1 vertebrae at a time.

2 Legged Jump to single leg land and hold - 1 minute - steady, balanced, as many reps as you can maintaining stability. (Photo shows take off, but landing on 1 foot to balance.)

Lateral 2 Legged Jump to single leg land and hold - Same as above but jumping to the side. 1 minute - steady, balanced, as many reps as you can maintaining stability.

CIRCUIT 1 -  No rest, do not put the barbell down at all (unless you have to), throughout entire circuit.
Barbell Burpee to Press x 30
(This is a squat thrust with a push up, jump up and pull barbell up into a press, jump back down into burpee).
Barbell Bent Over Rows x 30

Barbell Squat Press x 30

Barbell Squats  x 30

Barbell Ab Crunches (don't let elbows touch the ground) x 30
(I have never seen this exercise before.  You lay on the ground with the barbell in a lowered chest press position and crunch up and down without letting your elbows touch the floor.  Ouch!

Rest for a few minutes.


CIRCUIT 2:

Dumbbell Scapular Depression Dip Hold - 30 seconds hold
(This is like a bench dip, pictured but you hold onto dumbbells on the floor and push yourself up as high as you can , depressing your scapulae and hold)

Single Shoulder Barbell Squat Right x 30

Single Arm Barbell Row Right x 30

(as pictured but we had to stand in a bent over row position.  This can be dangerous as the barbell's gravity can be off center.  Often times this will be performed with only 1 plate on the end the the other end without the plate is on the floor.  My classmate Chrystian ended up smacking himself in the jaw with the plate of the barbell as he lifted it up.  He was really hurting after that.)

Single Shoulder Barbell Squat Left x 30

Single Arm Barbell Row Left x 30

Rest for a few minutes.

CIRCUIT 3

Overhead Barbell Scapular Elevation - 30 seconds hold

(push barbell up as high as you can and press arms inward)

Bent Over Scapular Protraction & Retraction - Hold 30 seconds, alternating 2 seconds each of protraction and retraction.





Dumbbell Scapular Depression Dip Hold - 30 seconds hold
For more of a challenge, elevate feet on a step or bench.
(This is like a bench dip, pictured but you hold onto dumbbells on the floor and push yourself up as high as you can , depressing your scapulae and hold)

Push Up - Scapular Protraction / Retraction - Hold 30 seconds - alternating 2 seconds each of protraction and retraction.
For more of a challenge, have feet elevated on a step or bench.

Rest for a few minutes.

Cooldown - You earned it!

COOLDOWN:

5 minutes Cardio followed by stretching and SMR.





Does lower-intensity "fat burning" workouts really burn more fat?

A Great QUESTION:
Does lower-intensity "fat burning" workouts really burn more fat?

Read This:
The information on cardio machines can be deceiving. The "fat burning zone" is a myth that is based on a fact, but taken out of context.

It's true that higher intensity exercise uses more glucose and glycogen (the form of energy your body gets from foods) in proportion to fat, but remember that "high intensity" in this context means exercise that you can only maintain for a couple of minutes before becoming exhausted (i.e. anaerobic exercise). It’s also true that low intensity exercise uses more fat as fuel; moderate intensity exercise that you can maintain for 20 minutes or more is aerobic exercise, and will burn both fat and glucose.

You're better off exercising in the aerobic zone as much as you can, because exercising at higher intensities burns more total calories. The "fat burning zone" business is very misleading. You will burn a larger percentage of fat in relation to glucose when you are working at a lower intensity, but you will also burn fewer total calories and less total fat.

Bottom line: The relative percentage of fat burned has nothing to do with weight loss—it's the total amount calories burned that counts. So just ignore the machine and continue to exercise aerobically. As a bonus, aerobic exercise also strengthens your heart and cardiovascular system, lowers blood pressure, and improves cholesterol levels.

Written by: Dean Anderson, Certified Personal Trainer

W.O.D. (Workout Of the Day) - Week 4, Day 3

This is a timed interval fat burning workout.  This one will hit all parts of your body and get your heart rate up. 
Today is a 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.  Before we get to that, be sure to warm up.  You can do whatever you like but I suggest the following:

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

Here is the 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.

WORKOUT:

Dumbbell Pull to Press
Squat Jumps ( or Wall Ball, Jump Shots, etc)
KB Swing
Suicide Planks
Mountain Climbers with Push Ups

4 rounds, 40 seconds of work, 20 seconds of rest.

This workout sounds easy on paper, you will soon find that it is not.  You need to work as fast as you can through the 40 second intervals, but keep good form.  Don't go too heavy on the Dumbbells if you can't keep good form.  Start a bit heavier and then lower the weight if you find yourself slowing down too much.

I really can't do my workouts without my GYMBOSS Timer