I love my full body, functional routines. I love my gadgets. I love training my heart and muscles at the same time with high reps of compound moves. I love doing pull ups and being strong enough to do a 2 minute plank. And I love how I’ve dropped a size and several inches around my waist & arse. 😉
I love them so much that I have neglected other types of exercise like straight strength training. And while I am strong, there’s a lot to be said about old school weight lifting (which I used to do about 10 years ago).
That’s how the Workout Swap began….
Meet Suzanne (WorkoutNirvana) — She lifts. She owns the weight room and the olympic bar. We immediately hit it off on twitter and agreed that we both needed to “mix things up” a bit, so we decided to swap workouts. We did our first swap a couple of weeks ago, and while we’re both strong and fit, doing the “other” workout was definitely a challenge. Mixing it up engaged our already strong cardiovascular system and muscles in new ways, and it felt GREAT! (See how Suzanne did with mine and I did with hers.)
It was so much fun, we’re doing it again! So here’s my little gift to the Workout Swap Gang. And I’m happy to say that Greta @MiddleAgedJock is joining us for the workout swap with a cardio routine! I’ll be doing Suzanne’s Routine and Greta’s Workout this week, and I’m very excited about it!
What you’ll need:
- Swiss Ball
- Medicine Ball
- Kettlebell (optional)
- Dumbells (for the chest press, just for Suzanne)
- Bench or chair
And if you don’t have this stuff, no worries. There’s a substitute and modification for EVERYTHING. You can use a dumbbell instead of a medicine ball for example. I just put this together because I know the gang can go to the gym and will have all the goodies. But remember, you can basically do a very similar and efficient workout with NO equipment.
- 5 – 10 minutes on the rowing machine – great full body warm up IMO
Part 1 – Suzanne’s Special Circuit
10 reps per exercise & 5 sets total. Do each circuit with little resting between exercises, enjoy a short rest between each set. The idea of this is to keep moving through each circuit. There will be 50 reps of each exercise when it’s over, so resist the urge to go heavy on any of the weights. Also, this circuit emphasizes compound, functional and full body moves engaging the core, big muscles and multiple body parts at one time. So again, there’s no reason to go heavy. Enjoy the “rest” that the chest press & dips offer. Also, feel free to cut back to do 3 sets – the reason this has 5 sets is cuz it’s a type of 300’s routine (300 reps total).
- Wood Chopper with Medicine (I use a 6 or 8 lb ball) (View Demo) (10 per side)(No ball? Use a dumbbell.)
- Chest Press on Swiss Ball (If you’re new to balancing on the ball, go very light to get get used to stabilizing – remember – squeeze and lift the glutes & engage your core) (View Demo) (10 total) (No swiss ball? Just do some pushups.)
- Kettlebell Swings (I would use a 15 lb KB here, shoulders back, core strong, drive with the lower body. And if you don’t have a kettlebell, you can sub a medicine ball and do a squat + shoulder press) (View Demo) (10 total)
- Tricep Bench Dips (body weight only, using a bench or coffee table or step, video shows 3 great modifications based on strength) (View Demo) (10 total)
- Assisted Pull Ups (I do these at about 50% of my bodyweight – I’m a big fan of the pull up – I think every routine should include them) (10 total) (No bar? Just do some single arm rows with a dumbbell.)
- Lunge with Torso Rotation (View Demo ) (10 per side) (No ball? You can do this without weight or use a dumbbell.)
And in case you think there wasn’t enough core above **winks**, feel free to add some more 😉 10 reps per exercise x 3 sets total
- Oblique Lift (We can do this without the ball too – it is plenty challenging) (View Demo) (10 per side)
- V-Sits Exchange (I have a love-hate relationship with this one) (View Demo)
- Plank with Knee to Elbow (I do this rested on my forearms – it takes pressure off arms/wrists) (View Demo) (10 per side)
The tabata protocol is a HIIT strategy and involves 20 seconds of sprint + 10 seconds of rest. This is repeated 8 times for a total of 4 minutes. Ending with a tabata set is the best – because if we do it right – we are DONE at the end of the 4 minutes!
Below are some ideas for possible exercises – pick ONE for your tabata – or do another one and let me know!
- Low Impact with Machines: Elliptical, rowing machine, or stationary bike
- Low Impact without Machines: Body weight squats or lateral lunges
- Medium to High Impact: Mountain climbers, speed skaters, squat thrusts, sprinting, jump rope, jumping jacks…. you get the idea!
We’d love for you to join us – pick a routine that is out of your “comfort zone” and give it a try and tweet about it using the #workoutswap tag. We can’t wait to here how it goes!
- Mixing It Up with Suzanne @Workout Nirvana
- Out of My Comfort Zone – Lifting Weights Thanks To Suzanne
- For more information on the benefits of functional moves, circuits, and HIIT, see Livestrong’s “The Best Full Body Workouts” and WebMd “Extreme Fitness: Calorie Torching Workouts”.
Not to put a downer on this FUN stuff, but here’s my disclaimer. I’m not a pro. I am an enthusiast. I have worked out with my trainer for over a year and have been taught proper technique for all these moves. I was not doing this workout 1 year ago – believe me! I know that Suzanne is strong and fit and invited a different kind of workout, and I know that she will approach this from a safe and healthy perspective. Know and listen to your body, get professional advice, and if you want to give this a try, modify it however you need to for safety and health.