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I’ll be honest…this one is a bit rough…I haven’t been doing as much conditioning lately but sucking in a video is great because it shows you what you have to do….it’s like taking progress pictures. Pictures and videos don’t lie lol….if you suck, you’ll see it. Also, this was all filmed in the same workout, I had to change my top because slide-y on slide-y is annoying.
Also again, please excuse in the indoor setting…the patio is covered with men on scaffolding grrr.
Well…I filmed my first conditioning workout since being in L.A. It looks a little rough because I did rack pulls 2 days prior and my back was absolutely destroyed. I did 2 sets of each circuit, which took about 15 minutes. I would add another set of each circuit for a full session. Don’t forget to warm up on your own. And you can finish the session with your own abs/core/stretching exercises.
Here’s what I did:
Goblet Squat – if you don’t have a dumbbell you can use a kettlebell, plate, or even a medicine ball Kettlebell Deadlift Burpee – You can use a set of dumbbells if you don’t have 2 KB’s. Or if you have just one KB you can set it in the centre, do your burpee, placing your hands on the ground instead of holding on the KB, and pick the KB up with 2 hands in the centre. BW Slider Lunge – You can add weight if you want to, just remember those sliders are very slippery so you have to have the strength to pull yoursel back up, don’t go too low too fast Hop in Squat out – Touched the palms of my hands to the ground on each rep Step Behind Lunge with Overhead Press Pushup with Plank Rotation – Use just bodyweight if you can’t control that weight as you rotate. Little baby weights fully approved on this one. Platechoppers – I used a DB end to end, but you can use a kettlebell, plate or even a medicine ball for this. Make sure heels stay on the ground and you’re pushing those hips back Slider Jackknife – Keep your shoulder girdle tight and steady with minimal movement.
Always warm up by doing some cardio and mobility drills first.
Now you can start your workout. Set your timer for 40 sec. In between each timed strength movement, you’re going to run your stairs times. There is not rest until you’ve completed the whole circuit….so do your best to catch your breath and keep going. Remember never to sacrifice form for reps.
Run stairs 6 x
Feet elevated on a stair – pushup, 40s
Run stairs 6x
Bent over Row – maintain a flat back and rest your lower back if you need to, 40s
Run stairs 6x
Squat & Press, 40s
Run stairs 6x
Med ball around the world, 40s – if you don’t have a med ball you can hold a dumbbell end to end
Run stairs 6x
DB or Kettlebell Swing, 40s
Run stairs 6x
With dumbbells in hand, Walk up the stairs two at a time like you were doing a high knee step up. Single stairs walk down.
Runs stairs 6x
Rest for water and repeat 2-3 more times. Don’t forget to stretch.
Some notes: Safety is always first, so make sure you have shoes on, be careful coming down the stairs, take them one at a time. If you don’t have dumbbells you can use kettlebells, (or go buy some :p ), You can use a med ball to add weight to the stairs. Your pushups can be done on an incline if decline is too hard, or flat on the ground on your knees. The stairs are based on about 12 stairs. If you have more than that, you can decrease from 6 to 4x, if you have less, you can increase to 8-10x up.
I’ve worked shift for the last 10 years. On an ambulance in a busy urban center, with long hours: 2 – 10 hour days, 2 – 14 hour nights, with 4 days off. My first day off has been ruined because I need to sleep. How have I maintained myself? Let me tell you, it’s been a struggle. Not impossible, just takes some work around to keep my goals intact. The decision to become a shift worker is more than just a career, it’s a life style. Can you live with it?
You need to weigh the pros and cons — you get 4 days off, there is time to do business during the week, you don’t have to take time off for appointments, you can make it to the gym during slow periods and not have to wait for equipment. If you have kids, you get a lot of time with them on your days off. On the other hand, you’ll miss their bath time and bedtime stories. You’ll miss waking them up and having breakfast with them as you’ll already be gone to work. There’s no doubt about it — shift work can be difficult. The demands of juggling alternate work hours and staying connected to family and friends can have a big impact on your health — both mentally and physically. But you can still get enough sleep, eat the right foods, be physically active and maintain social ties — even when you work the graveyard shift.
Sleeping. Changing your normal rhythm of waking and sleeping as a result of switching shifts requires a period of adjustment. Insomnia, mental and physical fatigue, indigestion, and an overall feeling of ill health are common when your body’s internal clock is disrupted. If your job requires you to constantly change shifts, your body will have more difficulty adjusting and readjusting as you get older. Here are some strategies to help you sleep well:
Nutrition. You may find it difficult to make healthy food choices because what’s most readily available in the middle? For those who are not prepared, vending machines and 24-hour fast-food restaurants are a huge temptation. Unhealthy eating isn’t necessarily a given, though. Here are some tips to keep you on your game:
Fitness. Shift work doesn’t mean you can’t exercise. Scheduling regular exercise is important — it may help improve your sleep, your energy level and your mood. It’s totally possible and you can fit it into your day — or night. Here are some tips to get the job done:
Social Life. Shift work makes it tough to maintain a social life because you are working when most people are socializing. Here are some tips to help you maintain your relationships:
Tanya