21 – 18 – 15 – 12 and so on…

30 Sep

After working with my trainer for a while, I’m still amazed that she can create interesting, challenging, and fun workouts. I haven’t been sore in a while – I’m getting stronger in so many ways – but I must admit, this one got me.

This is a full body workout using functional & compound exercises. And between the moves and the reps, there is plenty of intensity to get the heart rate up. In the past I’ve declined starting at 21 reps – but I accepted the challenge, paced myself accordingly, and gave it my best. (PS I have reasons for my pacing – ever heard of syncope? That’s a topic for another post.)

I was slow – it took me 50 minutes – but I completed every repetition for every set for every exercise – so in my book – that’s great!

Workout

Seven Sets – Using the 21 – 18 – 15 – 12 – 9 – 6 – 3 Repetition Pattern
(For example, Set #1 has 21 reps of each exercise & Set #2 has 18 reps of each exercise)

  • Kettlebell swings (I used a 15 lb KB)
  • Walking lunges
  • Assisted pull ups (with the band)
  • Plank with oblique twist
  • Wall ball (I used a 6 pound ball) (see Demo)
  • Burpees with push up and step up (if you want this to be harder, you can do a box jump – if you want this to be easier, you can skip the step)

There are several cool things about these moves – they work multiple muscle groups that get your whole body, they engage the core (sans crunches), and they get your heartrate up. Another great thing about this workout is that it’s scalable – each move can be made easier or harder based on one’s strength and fitness.

Give it a try – let me know what you think!

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3 Responses to “21 – 18 – 15 – 12 and so on…”

Trackbacks/Pingbacks

  1. Tweets that mention 21 – 18 – 15 – 12 and so on… « The Heart & Humor of Being Human -- Topsy.com - September 30, 2010

    […] This post was mentioned on Twitter by Kris O'Connor, Kris O'Connor. Kris O'Connor said: As promised… My Workout Victory from Tuesday: "21 – 18 – 15 – 12 and so on" http://bit.ly/a0gan7 #fitbuzz #exercise […]

  2. Recovering From a Low Back Injury – Patience and Perseverance « The Heart & Humor of Being Human - April 28, 2011

    […] 18 cindy’s in 20 minutes (that’s 180 pushups). My fitness program focused on overall strength/body/core conditioning using compound moves. So to hurt myself so badly that I couldn’t get out of bed unassisted […]

  3. Recovering From a Low Back Injury – Patience and Perseverance - The Heart & Humor of Being Human - June 3, 2011

    […] 18 cindy’s in 20 minutes (that’s 180 pushups). My fitness program focused on overall strength/body/core conditioning using compound moves. So to hurt myself so badly that I couldn’t get out of bed unassisted […]

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