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I did not get a chance to get to the gym today so I was looking for something to do at home.
Thankfully Dennis Heenan sent me this workout for you (which I also did.).
Give this a go if you are in a rush, don’t have much time and no equipment.
Rick Kaselj, MS
Hey what’s going on?
This is Dennis Heenan, the creator of the Superhero Body.
Today, I have got a special workout that I’ve created specifically for Rick Kaselj and his readers over at ExercisesForInjuries.com.
We’ve got a unique workout that is going to consist of two different strength exercises as well as an anaerobic threshold exercise at the end of each circuit.
Phone Booth Workout
CLICK HERE to watch the video of this workout on YouTube.
#1 – Push Ups for 20 Seconds (Strength)
We are going to do Push Ups for 20 seconds.
We are going to do regular push ups.
You can regress by doing it from the knees.
#2 – Split Squat for 20 Seconds (Strength)
Then we are going to go immediately into a Split Squat.
We are in a lunge position dropping down and driving up around 20 seconds on each side.
#3 – Squat to Toes for 15 Repetitions (anabolic threshold)
Immediately from there we are going to go into our Squat to Toes.
What we want to picture here is we want to explode up as if we are going to do a squat jump.
I will show you what a squat jump looks like.
That’s the squat jump right there and that’s the move that we want.
For the “Squat to Toes,” we are not leaving the ground for this one. We are going to go into a squat, then drive up and push all the way on those toes.
Squat to Toes
Squat to Toes is a really explosive movement and what we are going to do for that one to push that threshold, I want you to go as long as you can until you feel like you are breathing hard or your form is breaking down. You should feel extremely tired. That’s where I want you to push towards in each of those and in each of the circuits that you will be doing.
We are going to go through the first circuit together.
We are going to do the 20 seconds push ups and then 20 seconds of split squat on each side and then we will do 15 of the squat on toes.
Again, if you can push past that, you want to keep going, keep doing that and just push until you feel that form breaking down or you feel like your lungs or your legs are going to give out. That depends on how hard you want to push.
I have got my timer and when you get ready to go, we have 20 seconds of push ups to start out with and then we will take about 5 seconds transition to get from the floor into the split squat and then we are going to do 20 seconds on each side. We are going to start in 3, 2, 1 and go.
Try to get as many push ups as we can in these 20 seconds. Keeping perfect form, you just want to make sure that you are going at a consistent pace here.
We got three, two, one and done, doing about 5 second transition period from the floor to here.
We will start now the split squats with no rest. If you want to have the 5 second transition to go to the next exercise, so you can get your form set, get a good base.
Almost done here and we will switch. We will take that 5 seconds here and go.
Notice how I am driving up every time on this, keeping a good base. If you need to grab on to something to look for a little bit of a bounce, this will make it a little bit easier for you. So we have got one and done.
Now we will go into the squats on toes.
Remember, really exploding up, boom right there and you are going to do 15.
If you are home and you feel like you can push further, keep going. Keep going until you feel those legs really burning and you have gotten really out of breath and you can stop. You are going to take a 60 to 90 seconds rest. You are going to repeat that circuit 3 times.
As you can see, just doing that right there, already a little bit out of breath. I know you are home but again, take that 60 to 90 seconds, get that recovery going and then push and get to that second and third set.
I hope you guys enjoyed this workout. If you want more workouts just like this, click here and check out the Superhero Body and start looking like a superhero today.