Today I met with my personal trainer and I gave him two options: we could do a full body cardio routine inspired by Phat Camp and exercises inserted by me or do my scheduled chest routine. We opted for the full body routine. These types of workouts are great because if you are travelling or without any equipment you have a tough workout that not only works your cardio, but will also tax your muscles. I’ll map it out below for other people and personal trainers who want to add this routine to their plans (Bill). One idea I had for this workout is that it could easily be done in a hotel on vacation (I’ll be doing it in Vegas). Hotel hallways are nice and long and during the day they are vacant. You could easily go up a hallway and back or make a predetermined route rather than the way I did it at the gym.
Here we go…
In a studio or gym take some cones or jump ropes and make three rows. for you to travel between doing each of the exercises. For example:
——–> ————–>
———– ———— ———–
<———– <———————–
———– ———— ———-
——————-> ———————->
———– ———— ———–
<—————— <————————
You will need to go an equal number of times so either go up and down one time or two times so that your body will have a balanced workout.
Next, warm-up with some jogging or walking on a treadmill or around the gym. You’ll want to be loose for this.
At the start of your maze, you will do the following exercises one after another with a 30-60 break in between. If you are wearing a HRM I would wait until you were back into a 80% zone or less before starting the next exercise. The fitter you are the more you can handle. The more novice you are the more you should pace yourself. Here are the exercises you can do and feel free to sub out or add any exercises you wish:
1. walking lunges 2. side shuffles 3. walking side squats 4. bearcrawls 5. moving jumping squats (this is tough and shouldn’t be done by a beginner) 6. spiderwalk 7. 15 dips on bench you set up or chair 8. 15 push ups
You could add in all sorts of things to this if you wish. There are lots of good exercises all over the internet. Look up plyometric drills, agility drills, and sport specific exercises and you will find all sorts of good hits.
I also did 30 min. of steady state elliptical to cool down.