Today’s workout felt great … afterwards of course. It’s only 21 minutes long and there was a lot of sweat! Great for full body conditioning and a quick workout when your are short for time.
Other news: I have now launched the FULL array of my Online Coaching Services. While I was away in the US, many of you will know I got to spend some invaluable time with Bret Contreras who taught me his Programming System. So I am very privileged to have this knowledge to apply to my programs. Anyway, feel free to check it out and ask any questions.
Set your Gymboss Interval Timer for 21 cycles of 15 seconds rest and 45 seconds effort and complete 3 rounds of the following 7 exercises. Remember there is no pressure to do the same as me. You can split the rounds up and have a longer break in between, or you can increase the rest interval to 20, or even 30 seconds if you need to. We are all different and we need to tailor our training to reflect that!
As usual my reps per exercise and weights used are noted inn brackets.
- Goblet Squat to Press (20kg) (11, 10, 11) – I did this variation to reduce stress on my low back and pelvis, as other variations would be more increase the need for stability.
- Renegade Row (2 x16kg) (18, 17, 18 )
- Roundabout Swing (changed to 2H Swing in 3rd round, due to blood blister on my hand) (20kg) (29, 29, 31)
- 2 Jump Squat Burpee (11, 10, 10)
- Stand-Kneel-Stand (right) (16kg) (13, 11, 10) – took my time with these, due to a little pain 🙁
- S-K-S (left) (16kg) (12, 10, 10)
- Vertical Pull Burpee (20kg) (11.5, 11, 10) – these felt good!
The I did 2 sets of RKC Planks – SET 1: x about 30 seconds, SET 2: 40 seconds (below is a tutorial from Bret).
The only slight difference that has evolved from this variation is that Bret taught me to bend my knees slightly, rather than squeeze the legs together, to allow for greater contraction of the glutes and creating more of a posterior pelvic tilt … which is what I need. Give it a try, and remember to stop once your form starts to suck. The handy thing about this exercise is that you get a really great assessment of just how active your glutes really are. They should be solid and switched on throughout. You might feel one or both glutes starting to twitch or tremble as you try to contract it or as they tire. This is a sign you need to do more glute activation/strengthening drills, Hip mobility drills and more importantly – THINK ABOUT CONTRACTING YOUR GLUTES. Get your mind linked to those muscles and really focus on that movement. Once you do that, your RKC Plank endurance and lumbopelvic stability will sky-rocket!
Hope you enjoy today’s workout and will leave your feedback below.