Once a Week
Moderators: Boss Man, cassiegose
Once a Week
I will try to post different Routine (whether it be isolated or a special routine I read or saw) Hopefully this will help you 1) Mix and Match workouts that can be accommodated to your liking and 2) burn your calories away. Plus thinking about what workout to do is hard. So I hope you enjoy and I am always up for comments and opinions.
Re: Once a Week (300)
300 Workout (Men's Health)
Objective: Perform and complete the 6 various workout within the 30 minutes timeframe twice a week. Each time you perform the workout, strive to beat your last timed workout.
Exercise Repetition Weight
Pull Ups 50
Deadlifts 50 136 lbs
Push Ups 50
Box Jumps 50 24in platform
Floor Wipers 50 136 lbs
Clean Press 50(25 each arm) 36/35 lbs
Note: Perform under supervision or assistance. Break down the exercises into increments for stamina and strength. Utilize the assistance on machine or spotter when needed. Use extreme caution when performing the exercises.
Objective: Perform and complete the 6 various workout within the 30 minutes timeframe twice a week. Each time you perform the workout, strive to beat your last timed workout.
Exercise Repetition Weight
Pull Ups 50
Deadlifts 50 136 lbs
Push Ups 50
Box Jumps 50 24in platform
Floor Wipers 50 136 lbs
Clean Press 50(25 each arm) 36/35 lbs
Note: Perform under supervision or assistance. Break down the exercises into increments for stamina and strength. Utilize the assistance on machine or spotter when needed. Use extreme caution when performing the exercises.
Re: Once a Week (Warrior)
Workout 
(1) Downward slash (shoulder): Grab a 10 lbs dumbbell and raise it straight in the air. With a downward motion, keeping your arm straight, move the dumbbell down. stop approx. 2 inches before your legs. Then repeat the motion upward. (3 sets X 15 reps)
(2) Sword lunge (legs and arms): Again keeping the 10 pounds, first perform a lunge. while performing the lunge, perform a stabbing motion strike (pretend someone is in front of you and you stab them straight in the gut) (3 sets X 15 reps)
(3) Hammer swing (abs/back): grabbing a plate (25 lbs or more). Hold the plate to the opposite side and swing diagonally (3 sets X 15 reps each side)
(4) Box Jump (Legs) (24 inch platform) jump box while carrying 10 lbs each arm (3 sets X 15 reps)
(5) Spear Throw (triceps): much like overhead triceps extension (3 sets x 15 reps)
(1) Downward slash (shoulder): Grab a 10 lbs dumbbell and raise it straight in the air. With a downward motion, keeping your arm straight, move the dumbbell down. stop approx. 2 inches before your legs. Then repeat the motion upward. (3 sets X 15 reps)
(2) Sword lunge (legs and arms): Again keeping the 10 pounds, first perform a lunge. while performing the lunge, perform a stabbing motion strike (pretend someone is in front of you and you stab them straight in the gut) (3 sets X 15 reps)
(3) Hammer swing (abs/back): grabbing a plate (25 lbs or more). Hold the plate to the opposite side and swing diagonally (3 sets X 15 reps each side)
(4) Box Jump (Legs) (24 inch platform) jump box while carrying 10 lbs each arm (3 sets X 15 reps)
(5) Spear Throw (triceps): much like overhead triceps extension (3 sets x 15 reps)
Re: Once a Week (1000 Push)
Time lapse appx. 25-30 min. (no equipment is required. All you need are shoes and motivation (obviously yourself). Use your surroundings to create variations of push ups. To ensure you are correctly doing the push-ups ensure you do the following: 1. Lay face down on the floor/mat/rug/grass. 2. Hand placement will be decided based on pushups. 3. Using strength from your shoulders, chest, and arms push your body off the group. If you feel like your lifting your bottom before your body. Simply push your lower region (from pelvic and down) slightly as your lift your body up.
Workout:
Set 1: Regular: With your hands shoulder width apart
Set 2: Tricep: Hands slightly below the shoulders, and chest (outer most) width apart
Set 3: Diamond: Create a diamond with your hands on the ground. Center Chest.
Set 4: Wide Arm: Spread your arms out about 1 foot apart from shoulder.
Set 5: Incline: Look for an uphill, or chair and do regular push-ups.
Set 6: Decline: Reverse the concept of the uphill. Face down hill or put your feet on top of the chair and hand on the ground.
Set 7/8: Med Ball/Platform Push-ups: With one hand on the MedBall/Platform place hands shoulder width apart. For Advance movement, alternate sides between push-ups.
Set 9: Spiderman Wall/Floor Climber: Position yourself like you would on a regular push up. *Here is the tricky part. Balance is needed for this method. Which is simple* Now stagger the arms, meaning put on hand forward, and the other back about 6 inches from the shoulder. Alternate on each push to get the effect of climbing or spiderman wall crawl.
Set 10: Tripod Push-ups: Position yourself like Set 1. Lift one leg off the ground, and without touch the floor bring your knee to the elbow. As you push up retract the leg back to the start. And as you push down, bring your knee to your elbow once again. Alternate each time.
This might need a few trials but once you get the hang out this, it will be easier. There you have it. Master the push-ups! I hope you enjoy this weeks workout!
Workout:
Set 1: Regular: With your hands shoulder width apart
Set 2: Tricep: Hands slightly below the shoulders, and chest (outer most) width apart
Set 3: Diamond: Create a diamond with your hands on the ground. Center Chest.
Set 4: Wide Arm: Spread your arms out about 1 foot apart from shoulder.
Set 5: Incline: Look for an uphill, or chair and do regular push-ups.
Set 6: Decline: Reverse the concept of the uphill. Face down hill or put your feet on top of the chair and hand on the ground.
Set 7/8: Med Ball/Platform Push-ups: With one hand on the MedBall/Platform place hands shoulder width apart. For Advance movement, alternate sides between push-ups.
Set 9: Spiderman Wall/Floor Climber: Position yourself like you would on a regular push up. *Here is the tricky part. Balance is needed for this method. Which is simple* Now stagger the arms, meaning put on hand forward, and the other back about 6 inches from the shoulder. Alternate on each push to get the effect of climbing or spiderman wall crawl.
Set 10: Tripod Push-ups: Position yourself like Set 1. Lift one leg off the ground, and without touch the floor bring your knee to the elbow. As you push up retract the leg back to the start. And as you push down, bring your knee to your elbow once again. Alternate each time.
This might need a few trials but once you get the hang out this, it will be easier. There you have it. Master the push-ups! I hope you enjoy this weeks workout!
Re: Once a Week
This is an excellent idea. I will read and learn. When I feel I have something to add, I will add. Thank you for starting this.
Is there a way to attract more people? It would be a great resource for everyone.
Is there a way to attract more people? It would be a great resource for everyone.