Tuesday, January 8, 2013

A Multi-Planar, Multi-Faceted Circuit



  Hey folks, I did this kettle bell circuit yesterday morning. I had to be at the pool by 8 a.m. and I didn't really have time  to work out at home, especially run. Fortunately this circuit took care of most things. It involved a little grip strength, strength endurance, explosiveness, speed, as well as aerobic and anaerobic work.


  I did lateral walking lunges, about 4-5 steps in 1 direction, then reversed it, then did 10 twisting swings, followed by 100 meter sprint. This workout also worked often neglected areas. The lateral lunges targeted the adductor muscles in the frontal plane, the inner thighs in this case, used for bringing our muscles back towards the body. The swings targeted the internal and external obliques ( "love handles" ) and transverse abdominals, working in the transverse plane. Finally, in the sagital plane, I got my run in by sprinting 100 meters. It wasn't a light jog, it was a good sprint. I took no rest between sets. The only rest was just getting set into position. I did this for a total of  32 sets. Yes, you read right, 32 sets. This circuit took 1:02:51. I tried to beat my previous time, which I did, granted by just :05 but so what. That's also a goal of this type of training.

 My only problem was I couldn't keep my elbows locked during the swings. Nevertheless, I think I maintained reasonable form. So, the next time you want to work out but you only have limited time, try this circuit. Adjust as needed for space and time. But go for it. No excuses.





Here's the video


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