Round and Round

This routine, like most of the others that I've posted, can be as intense as you make it. One aspect is the amount of rest between exercises, which should be absolutely minimal. Your goal should be to transit from one exercise immediately in to the next without standing around gasping and trying to keep your last meal down while calling me names.

Your entire body gets a beating in this workout and it doesn't take long to feel the effects kicking in. Hamstrings, then chest, shoulders, and triceps, followed by quads, and then pull-ups. The pace is quick and the burn seems to travel "Round and Round" your body until the workout is complete. Then it feels like it's everywhere at once.

We'll follow a simple half-pyramid style routine that has the reps increasing with each set. There will be two variations of this workout A and B, where A is the primer for B. You can do this workout in a few different ways: Do all the exercises all in one small area or you can space each exercise at different points on a field so you have to run between each set (this is how we do it in class).

This workout will be in the Mod 1 as well!

Enjoy the workout!

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LUNGES*:

Workout A: 5 reps with Left foot back, 5 reps with Right foot back.
Workout B: 10 reps with Left foot back, 10 reps with Right foot back.

*I have Lunges in workouts #1 and #2 as well as my videos.

DOG SERIES / DANDS*:

Workout A: 5 Dog Series + 5 Dands.
Workout B: 5 Dog Series + 10 Dands.

*Go here for Dog Series and check out the Dive-Bomber page to see what Dands are.

REVERSE SQUATS*:

Workout A: 10 Single Count Squats.
Workout B: 10 4-Count Squats.

*Go here to see what Reverse Squats are. If you're not familiar with 4-Count, you're just counting every second squat as 1 rep. Basically you're doing twice what the A phase is doing but, psychologically, it's much easier to count them in 4-Count. Trust me.

PULLUPS/CHINUPS*:

Workout A: Synaptic Facilitation Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set

*Check out the Lots 'o' Pull-ups page to see what those terms mean.

LUNGES:

Workout A: 6 reps with Left foot back, 6 reps with Right foot back.
Workout B: 12 reps with Left foot back, 12 reps with Right foot back.

DOG SERIES / DANDS:

Workout A: 6 Dog Series + 6 Dands.
Workout B: 6 Dog Series + 12 Dands.

REVERSE SQUATS:

Workout A: 12 Single Count Squats.
Workout B: 12 4-Count Squats.

PULLUPS/CHINUPS:

Workout A: Synaptic Facilitation Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set

LUNGES:

Workout A: 7 reps with Left foot back, 7 reps with Right foot back.
Workout B: 14 reps with Left foot back, 14 reps with Right foot back.

DOG SERIES / DANDS:

Workout A: 7 Dog Series + 7 Dands.
Workout B: 7 Dog Series + 14 Dands.

REVERSE SQUATS:

Workout A: 14 Single Count Squats.
Workout B: 14 4-Count Squats.

PULLUPS/CHINUPS:

Workout A: Synaptic Facilitation Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set

LUNGES:

Workout A: 8 reps with Left foot back, 8 reps with Right foot back.
Workout B: 16 reps with Left foot back, 16 reps with Right foot back.

DOG SERIES / DANDS:

Workout A: 8 Dog Series + 8 Dands.
Workout B: 8 Dog Series + 16 Dands.

REVERSE SQUATS:

Workout A: 16 Single Count Squats.
Workout B: 16 4-Count Squats.

PULLUPS/CHINUPS:

Workout A: Synaptic Facilitation Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set

LUNGES:

Workout A: 9 reps with Left foot back, 9 reps with Right foot back.
Workout B: 18 reps with Left foot back, 18 reps with Right foot back.

DOG SERIES / DANDS:

Workout A: 9 Dog Series + 9 Dands.
Workout B: 9 Dog Series + 18 Dands.

REVERSE SQUATS:

Workout A: 18 Single Count Squats.
Workout B: 18 4-Count Squats.

PULLUPS/CHINUPS:

Workout A: Synaptic Facilitation Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set

LUNGES:

Workout A: 10 reps with Left foot back, 10 reps with Right foot back.
Workout B: 20 reps with Left foot back, 20 reps with Right foot back.

DOG SERIES / DANDS:

Workout A: 10 Dog Series + 10 Dands.
Workout B: 10 Dog Series + 20 Dands.

REVERSE SQUATS:

Workout A: 20 Single Count Squats.
Workout B: 20 4-Count Squats.

PULLUPS/CHINUPS:

Workout A: Synaptic Facilitation Set or Ladder Set
Workout B: Synaptic Facilitation Set or Ladder Set

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FINAL NOTES

Here are a couple tips to help you consistently improve instead of burning out right away:

  • Stay hydrated before, during, and after the workout. Nothing is worse than doing these while your body is in need of water.

  • If the routine calls for a Pyramid of a particular exercise, but you can't complete the entire Pyramid, stop when your form starts to deteriorate and take a break. When you feel able, start where you left off and work your way back down to 1. Continue this for a couple more workouts and then "up it" one level, on the Pyramid, at a time until you can do the entire thing.

  • The same concept applies to the Shootfighters / Boot-strappers (the biggest complaint section of all). Keep the number of sets the same but drop the reps to a number you can do properly. As you get stronger, add the reps to each set until you can complete the entire thing.

Contact me if you have any questions: scrapperathletics@gmail.com

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