Tag: AMRAP

Do More With Less. 6 Complex Exercise Workout to Give You More Bang For Your Buck

LifeOfCarlyBLeave a comment

….Because who doesn’t love saving time while doing more.

Your workouts don’t have to include the fanciest, newest, or an extreme amount of exercises. If you focus on complex and compound movements you will be working more muscles in one movement than you could in a few simple movements.

What is a compound movement? An exercise that uses more than one muscle group and also moves more than one joint 

–For example: A squat to press works your shoulders, glutes, quads, hamstrings, and core while working with the shoulder, hip, elbow, and knee joints. W0ah that’s a lot of action in one movement!

If you want to dig deeper than that we can look into the different planes of movements to add a whole new level of intensity!

Sagittal plane: divides the body into left and right halves.

  • Movements done in this plane is the squat because it does not break the plane by moving side to side. Another, more simple exercise in this plane is a bicep curl, again because it does not break the center plane and only moves up and down rather than side to side

Frontal plane: divides the body into front and back halves

  • Movements done in this plane are shoulder presses because the work up and down but not forward and back (unlike the bicep curl) therefore they do not break the plane

Transverse plane: divides the body into top and bottom halves

  • Movement done in this plane is a horizontal woodchop because the movement works across the body and up (breaking both the frontal and sagittal planes) but does not work below the waist therefore not breaking the up and down plane.

All talk of planes can be kind of confusing, but don’t worry I have you covered! The following exercises work in multiple joints, multiple planes and with multiple muscle groups – talk about a full body workout!

So how about you take these 6 exercises for a spin. Attach 8-10 reps per exercise and put a time limit on (15,20,30 minutes) and go to work! The goal is to work efficiently, work hard on the exercise you are working on, take minimal breaks between exercises and save your rest periods for in between rounds and see how many rounds you can do! (Otherwise known as ARMAP).

Video exercises (in order)

Burpee pull up

  • Muscles: chest, triceps, core, lats, traps, shoulders, biceps
  • Joints: shoulder, hips, knees, elbow
  • Planes: transverse, sagittal, frontal

Squat to press:

  • Muscles: shoulders, glutes, quads, hamstrings, core
  • Joint: shoulder, elbow, hip, knee
  • Planes: sagittal and frontal

Chest fly to skullcrusher:

  • Muscles: chest, triceps, shoulders
  • Joints: shoulder, elbow
  • Planes: frontal, sagittal

Double bent over row to deadlift

  • Muscles: traps, lats, biceps, shoulders, low back, glutes, quads, hamstrings
  • Joints: shoulder, elbow, hip, knee
  • Planes: sagittal, frontal, transverse (a mixture really)

TRX lunge to chest fly

  • Muscles: chest, tricep, shoulder, core, quads, glutes
  • Joints: shoulder, hip, knee
  • Planes: transverse, sagittal, frontal

GHD sit up

  • Muscles: core, quads
  • Joints, hip, knee
  • Planes: sagittal, transverse

12 Days of Workouts, Day 8

LifeOfCarlyBLeave a comment

Day 8:

Squat reps to failure

Push up reps to failure

Quick burpee reps to failure (burpee no push up)

then:

AMRAP 20 MINUTES

  • 50 total wacky jacks (25 each side)
  • Wall sit with 100 total front jabs (50 each hand)
  • Plank with 50 shoulder taps (25 each hand)
  • 25 lunge pulse each leg
  • Low push up hold to failure

Exercises:

  • Wacky jacks: look like a standing oblique crunch in fast time. You take your right knee up and out to the side at the same time you are bringing your right elbow down to meet the knee. You then hop and switch to the other side- it truly looks wacky
  • Wall sit with front jabs: hold a wall sit and pretend you are jabbing or hitting someone in front of you, do 100 of thouse
  • Plank shoulder taps- in a plank position, lift one hand at a time and tap the opposite shoulder- 25 each hand
  • Lunge pulse- hold yourself at the bottom of the lunge and pulse up and down 25 times each leg. These are the same concept at a squat pulse which has been done in previous days
  • Low push up hold to failure- hold the bottom of the push up and hold until you can’t anymore

img_3534img_3535img_3156

From left to right: wacky jacks pictures 1&2, low push up hold picture 3

 

12 Days of Workouts, Day 4

LifeOfCarlyBLeave a comment

AMRAP 30 minutes:

  • 1 tuck jump
  • 2 wall walks
  • 3 inchworm to plank jack
  • 4 froggers
  • 5 burpees
  • 6 jump lunge each
  • 7 diamond push ups
  • 8 lateral hop squats
  • 9 mountain climber each
  • 10 shuffle touch total

 

Exercises:

A: tuck jumps

B1,2,3,&4: inchworm to plank jacks

C1,2,&3: froggers

D1&2: lateral hop squats (not pictured the squat)

E1,2,&3: Burpees 😉

F1&2: Shuffle touch

12-days_day4

Exercise tips:

Not pictured: Wall walks, diamond push ups, jump lunge, & mountain climbers

Wall walks- please google how to do these, I did not have a place to demo these, since my only available “wall” space was the door seen behind me here 🙂

Diamond push ups- place your hands with your finger tips pointed towards each other (normal push ups your fingers face forward). Your fingers do not have to touch, start with your hands far apart and as you get stronger move them in closer and closer until you can actually touch your fingers (the inside of your fingers will look like a diamond at this point)

Jump lunges- are alternating lunges with a jump in between if you can

Inchworm- take your time on the bend over and walk out, you will feel your hamstrings stretch here and then your abs will be contracting to keep you steady on the rest of the walk out

Froggers & tuck jumps- be careful on the landing, keep your knees safe (not locked out), and keep the knees behind the toes when necessary