Knee surgery recovery and job changes have lead to an entirely new level of fitness. I still have the fast approaching Miami half marathon planted firmly in my mind but I am also not all that concerned about it. The room is booked and my bike is still in the shop, how bad can a triathlon be??….
My fitness regime, after nearly 5 months has moved away from a single leg rehab focus to a more full body focus that utilizes mainly bodyweight exercises and high intensity. I am currently reaching a plateau but this particular plateau is much higher than previous.
The workout is grueling and certainly not for everyone but if you are man or woman enough give it a run through.
The format is simple
- Lift three days per week skipping a day in between lifting days.
- Alternate days are cardio, vary the cardio. Mine currently has a triathlon flavor but is fairly low intensity. I look at cardio more as my opportunity to watch TV or get outside than as a fat burning activity. Weight is lost in the kitchen, not the gym.
- There are 4 workouts total, 2 that focus on back and 2 that focus on chest. More on legs to come later. One is hard the other is more of a recovery workout. You will focus on one muscle group per week meaning that you will do both the hard and easy workout that week and only the hard workout for the alternate muscle group.
- I have utilized what I call follows, which are an addition to the workout that is completed after each set. I have been doing kettlebell swing or leg exercise follows. Meaning that after each set or some sets I will complete a set of kettlebell swings or leg exercises. This really ups the intensity of the workout.
Lets take a look at the workouts
Chest/Tri : Shredder Workout
Set 1
- Military handstand press with yoga blocks or other elevated surface that allows for full range of motion
- One armed push up
- Bicycle crunches
Set 2
- Dive bombers
- Planche push up with feet on floor or real planche push ups if you are that badass.
- V-sit and hold
Set 3
- Feet elevated push up using bench or box
- Dips
- Bicycle crunches
Set 4
- Plyo push up
- Wide grip push up
- Jack knives, V-up repetitions, touch toes
Set 5
- Diamond push ups
- Tri extensions body weight
- Mountain climbers
Set 6
- Dragon walks
- Deep push up using blocks or something else that allows for increased range of motion
- Side plank with leg raise, add a straight armed hold for extra intensity
Chest/Tri : Kind of Recovery Workout
Set 1
- Military handstand press with yoga blocks or other elevated surface that allows for full range of motion
- Pec Crawl, drag feet across floor in push up position
- Hello Darlings legs crossing – similar to scissor kicks
Set 2
- Diamond push ups
- Dips
- Jack knives, V-up repetitions, touch toes
Set 3
- Feet elevated push up using bench or box
- Tri extension body weight
- Bicycle crunches
Set 4
- Dragon walks
- Plyo push up
- Flags using decline bench
Back/Bi Gut : Buster Workout
Set 1
- Muscle up pull up, use an assist machine or bands if you can’t do muscle ups
- One arm pull up, hold vertical stabilizer with one hand
- Hanging high leg raise, kick the bar
Set 2
- Chin to Lever, tuck if necessary
- Hanging Wipers
- Let me up chins, undergrip
Set 3
- Side to side pull ups
- Let me ups
- Hanging high leg raise, kick the bar
Set 4
- Weighted pull ups
- Let me ups chins, undergrip
- Wipers
Set 5
- Wide grip pull ups
- Chins, undergrip
- Hanging L sit, or in a roman chair
Set 6
- Lever, use tuck position if necessary
- Traditional pull ups
- Hanging scissors, or in roman chair
Back/Bi : Only easy if you rock workout
Set 1
- Muscle up pulls ups, use an assist machine or bands if you can’t do muscle ups
- Chin to Lever tucks
- Wipers
Set 2
- Wide grip pull ups
- Let me up chins, undergrip
- Hanging high leg raise, kick the bar
Set 3
- Side to side pull ups
- Chin ups, under grip
- Flags, using decline bench
Set 4
- Lever, use tuck position if necessary
- Let me ins
- Hanging high leg raise, kick the bar
Each set is to be completed once, minimize time in between exercises in a set.
The intent of this particular workout routine is to reach a level of strength that will allow you to complete a few key movements that are the benchmark of bodyweight strength exercises.
The muscle up pull up – properly executed, meaning both arms go above the bar at the same time.
The planche push up – Any form as long as your feet are off the ground.
The one armed pull-up – Unassisted
A handstand – Unassisted
The side flag – Arms locked
Good luck and make sure you are allowing plenty of time for recovery.