Upper Body Day, 9/4/2012

Revisiting our old format today:  three circuits, with three exercises, completed three times each.  Normally, we’d do each circuit four times, but since I added a HIIT at the end, I figured 3 times each would be fine.  We don’t want to be there all night!  Let me know if you give this one a try, and if you have any comments or suggestions!

A note about the jumping pull-ups.  I would prefer to do them on a big platform, so I that I can start in a position where my hands already reach the bar (like this).  However, our safety lady at the gym doesn’t like us having a tall box under the bar — she thinks it looks unstable.  I wish we had a bigger platform…  So what we usually do instead is set up a more stable low step to get us about 8 inches from the ground, and jump up to the bar from there.  It makes the exercise much more difficult, because the jump is higher, and you really have to catch your body (like doing a squat) when you land.  So I would say, if you do it our way, aim for fewer reps.  But if you have the right equipment to get you high enough to touch the bar, then shoot for 10-15 reps!

Circuit 1 (three times)

Circuit 2 (three times)

  • Bench press (x10) – first time with no plates on the bar, then kick up the weight as you feel comfortable. Feel free to take a break between reps.
    • Amanda is benching 65 pounds for the last set of 10 reps, Kara is up to 55 (60?)
  • Russian Twists with 20-lb kettlebell or medicine ball (x10 each side)
  • Reverse Flye Machine (x15)
Russian Twists

Circuit 3 (three times)

  • Mountain Climbers on Bosu Ball (30 seconds)
  • Upright rows, 35 lbs (x15)
  • Back extensions, hug a 10-lb plate to your chest (x15)
Mountain Climbers on Bosu Ball

Back Extensions

HIIT Party:  We did this before, and it actually turned out really well!  It’s a bit hectic, but it really makes the time fly.

You’ll spend 2.5 minutes at each machine below, and you’ll only be at each machine once.  15 minutes will take you through this routine for all 5 machines.  Make sure you’re safe getting on and off machines, but you’ve gotta move fast!

  • 30 seconds moderate exertion
  • 30 seconds sprint
  • 30 seconds moderate exertion
  • 30 seconds sprint
  • 30 seconds moderate exertion

Here are the machines we’ll work with.  If your gym has others, or doesn’t have all of these, feel free to switch things up.

  • Stationary Bike
  • Elliptical Machine, going backwards
  • Treadmill
  • Stairmaster
  • Rowing Machine

Happy sweat-fest!

Post-workout update:  This is a long workout!  It took about an hour and 15 minutes to complete, though for us, there is a lot of time taken up by showing the moves to our workout buddies, and giving each other form tips along the way.  But the time spent was worth it.  By the end, my HR monitor says I’d burned 640 calories.  Not bad!