Thursday, 1 January 2009

Single Set, Low Rep Circuit

5 Raise-Assisted Handstand Push Ups
5 Weighted Chin Ups
5 Pistols (5 each leg)
5 One-Arm Dumbbell Bench Press (5 each arm)
5 Dropped-Knee Barbell Ab Rollouts (or some kind of demanding ab exercise)
5 Still-Legged Deadlift

Do this just once.

The idea of this routine is to get an all-over workout, which hits the whole body hard, but leaves it in a state to do the same routine again a couple of days later.

It was inspired by listening to Doug McGuff here and here - although it does not entirely conform to his ideas (he would only do this once a week!)

Judge the weights you use so that each set is hard, but does not induce failure. Use slower reps when the weight turns out to be easier than you thought. Make each set count - you only have one for that exercise.

Of course, you should warm up for each exercise first, but then go straight into the main set. Rest only for as long as it takes to set up each subsequent exercise or change weights. You should be able to turn this round in under 20 minutes.

Deadlift goes last because this is the hardest and otherwise would impact performance on the others.