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New "optional" workouts

body weight workout

Moderator: cheapo

New "optional" workouts

Postby Admin » Wed Apr 18, 2007 1:11 pm

New "optional" workouts can be found here for those interested in more variety. Let me know what you think.

http://www.simplefit.org/workout2.html


If you choose to do these I would sugest
mon wo 1
wed wo 2
fri wo 3
mon wo 4
wed wo 5
fri wo 6
mon wo 7
wed start cycle over


Enjoy
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Postby magus269 » Wed Apr 18, 2007 5:08 pm

good stuff, its nice to mix in different excercises. I was going to start doing some kettlebell training and mixing it all up somehow. These new workouts sound pretty cool and will help out a ton just by giving me more options. Thanks!
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Postby Admin » Wed Apr 18, 2007 5:23 pm

The more verity the less adaptation, keep your body guessing and you will not plateau. From what I have experienced the base three workouts contain enough variance to keep steady progress through L8 but it is hard to have to much variety,

Enjoy
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Postby magus269 » Wed Apr 18, 2007 5:26 pm

Oh ya, I gotta say one thing. I'm in decent shape and not too heavy (6', 178 lbs.) but for the life of me, I can't do a handstand. Any good guides or something to help out? I tried against a wall but I think I'm just afraid to totally commit and throw my legs all the way up or something, heh.
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Postby Admin » Wed Apr 18, 2007 5:42 pm

Defiantly do them against a wall or draping your legs over something.
I am pretty sure you will find good info here.

http://www.beastskills.com/

I will see what other notes I have.

Cheers
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Postby Norman » Thu Apr 19, 2007 10:51 am

Hi,

it's fine to have those exercices for those who want more variety ( detailed explanations will be helpful though as some are not common).

As to myself, I think I will stick to the more simple workout. The thing is, it is so simple, so time optimized, that you simply cannot come up with a valid excuse for not doing it :D

Thanks again for all your work Kevin !
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Postby Admin » Thu Apr 19, 2007 6:16 pm

Norman,

I think the core simplefit workout is awesome, it is a complete whole body high intensity interval workout with varying strength/strength endurance levels and will give you and amazing core fitness level so stick with that if you like it most.

Cheers
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Inverted Pullups

Postby SChris » Mon Apr 23, 2007 7:12 pm

I was looking through the days 4-7 additional workouts, but I'm not sure what an "inverted" pullup is. Is there anywhere that describes the motion? I couldn't find any information from doing a brief search on Google.
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Postby Admin » Mon Apr 23, 2007 7:29 pm

Sorry I have not had time to update the site. An inverted pull up is basically a pull done up upside down. I do it by getting inverted on my rings and pulling my feet towards the ceiling.

Best to start with the core 3 for a while unless you are already pretty well conditioned.

Here is a good resource
http://www.drillsandskills.com/skills/cond/upper

Cheers and welcome!
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Postby jbearden65 » Tue Apr 24, 2007 6:55 am

Could you suggest me an optional workout that includes situps. I am in the military and I need to stay up on that.

maybe something like.........

x amount/time pushups
x amount/time situps
x amount/time squats
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Postby Admin » Tue Apr 24, 2007 6:32 pm

I would recommend integrating sit ups into the existing workouts for example

max rounds in 20 min
2 pull-ups
4 push-ups
6 squats
10 sit ups

5 rounds for time
4 pull-ups
12 push-ups
20 squats
30 sit ups

for time
20 pull-ups
41 push-ups
41 squats
50 sit ups

to increase numbers fast avoid going to failure
http://www.simplefit.org/phpbb/viewtopic.php?t=240

also look at other ab exercises like l sits l hangs and evil wheels and mix it up

Hope that helps
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