No-weight workout today.
A bit longer than the other days. More muscle groups to work, and more reps per set. Lots of notes follow.
Clock jumps both/single legs
Hindu Squats 20, 20
Step-ups w/ 10, 10, 10 each leg
Pec (wide) pushups 20, 20, 20
Leg curls w/ 15, 15, 15 each leg
Tricep (close to hip) pushups 15, 15, 15
Supermans 20, 20, 20 ea
Thrustups w/ 20, 20
Handstand pushups 5, 6
Burnouts 125, 125
Bicycle situps 80, 30 two breaths after
-Clock jumps: like the square jumps we do to warmup for day 3, only instead of jumping in a 4-pointed box, you jump in 8 points around a clock--12, 1/2, 3, 4/5, 6, etc, and then back counterclockwise. make sure you face forward the entire time.
-hindu squats(scroll to the bottom for a step-by-step description): I like these a lot, just tried them out today. Need to up the reps, but they're a surprisingly good workout for the lower body. The toes are essential to making it work. Definitely give it a try if you've no weight and want to get a good workout. I might start doing these daily, we'll see.
-leg curls: I did these lying on my stomach and slowly contracting the hamstrings until my calf reached my thigh, contracting very tightly at the end of the motion. I didn't find these very worthwhile; I think I might replace some sort of bridge (similar to the sb leg curls only without the ball) next time through.
-supermans: alternate lifting your right arm and left leg or left arm and right leg. good for the back, I could've upped the reps a bit I think.
-Thrustups and Burnouts: both are described here. All of the things there are solid exercises, these two are really good for the calves, which the ultimate workout doesn't do much for. I probably could stand another set of thrustups with some more reps.
posted by Mackey @ 3:57 PM
2 Comments:
I've been adding calf rasies into my ultimate workouts, too. Good man. We'll do a lot of jumping plyos in the winter as well...
you're definitely right in doing calf raises the way you do. you work the fast-twich on the way up, and really hit them on the way down by going slowly.
the jumping calf stuff is slightly different, depending on which you do--jumping on your toes hits the smaller, deeper calf muscle (the name escapes me), which is harder to work with calf raises IMO. thrustups work more on the ankles, I suppose, and by virtue of being plyometric really focuses on developing power (as opposed to simply strength you get from most lifting exercises). Both have their place, you can't cultivate good power without a solid base of strength to work from.
I'm glad it helps; I'm wary of posting too much stuff and intimidating people with the volume, but I did want to help give people ideas.
FYI, I'll probably go back to keeping updates shorter and putting the longer assessments of my workouts in my blog...
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