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Body Weight Workout and Some Lifting

Posted Sep 09 2009 10:07pm
Today I had two training, one easy body weight circuit as I try to break my body back into shape after a 6 week layoff in Ottawa and Greece. The rest was nice but man am I amazed at how much conditioning and strength I lost! Very frustrating!

Anyway's here is the body weight circuit, it is taken straight from The New Rules of Lifting.
  • Reverse Lunge with Twist
  • Side Lunge
  • Swiss Ball Russian Twist
  • Inch Worm
  • T-Push-Ups

Do as many reps of each as you want and a couple of sets. This is a great warm-up or a mini-workout.

Later that day I met the Powerlifting Team for a short but intense Squat and Deadlift session:

  • Speed Squats, 8 x 2 with mini-bands and weight (50% raw max)
  • Max Effort Sumo Deadlift, work up to a max single
  • Heavy Ab Work

The guys were spent due to maxing and being overtrained, I on the other hand am still out of shape and was already getting sore during the session so we called it a day early. Normally there would have been an accessory exercise in there like Romanian Deadlifts or hypers.

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