I am back! One more day before the weekend, which also marks an announcement I will have for you on how to get amazing coaching from me at an amazing deal. This will be great if you have injuries that won’t go away and don’t know what to do about them. Now let’s get to what I have for you today. After Tuesday’s very popular workout post, I wanted to share another workout post before the weekend. It is from Tyler Bramlett and 3 KILLER “Cross Training” Workouts.
Enjoy!
Rick Kaselj, MS
Hey, what’s up?
I am not sharing one but three different workouts you can use utilizing my progressive movement technology! Each of these is a cross-training workout, and you will follow along with either the beginner, intermediate or advanced variation to get a good idea of progressive movement technology. What this means is from beginner to intermediate and intermediate to advanced workouts.
The workout is going to become more difficult in terms of movement complexity and overall duration at the same time. So check them out, follow along and let us know your thoughts. This way, you can constantly progress, even though you are doing some of the same exercises, and get the best results over time.
CLICK HERE to watch the YouTube Video
Alright, you guys! For the beginner variation of this workout, you will set the timer for ten minutes. You will let that timer go for ten minutes, and during that time, you will see how many rounds you can do of the following three exercises. So, use a pair of rings, a TRX, or a barbell at about waist height to do bodyweight rows.
Beginner Variation
1. Bodyweight Row
Bodyweight Row
Attach a TRX or ring to an elevated, secure area, like a door frame. Hold a handle in each hand at chest height, then step forward to increase the angle of your body. Keep your body in alignment and a slight bend in your arms. Pull from your elbows, keeping your upper arms close to your sides as you pull your body upward towards your hands. Slowly reverse the movement to return to the starting inclined position. Repeat the movement.
2. Touch Jump
Touch Jump
Start in an upright standing position with your feet shoulder-width apart. Bend your knees and hinge from your hips to lower your hands to the ground. Touch the ground with both hands, then raise back up to a standing position, raising your arms overhead and jumping at the top. Repeat the movement.
3. Dumbbell/Kettlebell Swings
Dumbbell/Kettlebell Swing
Begin in an upright standing position with your legs slightly wider than shoulder-width apart. Hold a dumbbell or kettlebell in front of your body with both hands. Hinge from your hips and bend your knees as you use your arms to swing the weight between your legs. Thrust your hips forward as you raise back to a standing position, swinging your arms upward to head height. Repeat the movement.
Once you see a significant improvement from where you started to where you are now, move on to the intermediate variation of this exercise. Now the goal is to see how many sets of 5 rows, five touch jumps, and five swings you can complete in 10 minutes. Record this number.
For the intermediate variation, you will be utilizing this progressive movement technology to make each of the three exercises from the beginner workout slightly more difficult. We will start first by lifting your rings or a pull-up bar and doing a Jumping Pull Up to slow negative, which is about 3 seconds negative.
Intermediate Variation
4. Jumping Pull Up
Jumping Pull Up
You must raise your rings to hang overhead or use a pull-up bar. Hold onto the bar with both hands facing inward, approximately shoulder-width apart. Jump up and pull with both arms to bring your hands to head height and pause in this position. Slowly lower your body to the starting position with a count of 3. Repeat the movement.
5. Burpee Variation
Burpee Variation
Start in an upright standing position with your feet shoulder-width apart. Bend your knees and hinge from your hips to lower both hands to the ground. Jump back with both feet to move your body into a straight-arm plank position. Engage your core and keep your head, shoulders, hips, and knees aligned. Hop forward with both feet and raise back up to a standing position. Jump with both arms overhead at the top position. Repeat the sequence of movements.
6. One Arm Swing – Right/Left Sides
Swing Right Side
Swing Left Side
Begin in an upright standing position with your legs slightly wider than shoulder-width apart. Hold a dumbbell or kettlebell in front of your body with one hand. Hinge from your hips and bend your knees as you use your arm to swing the weight between your legs. Thrust your hips forward as you raise back to a standing position, swinging your arm upward to head height. Repeat the movement five times. Switch the weight to your opposite hand and repeat the movement five times.
With this intermediate variation, you will do the same three exercises, five jumping pull-ups in negatives, five burpees without a push-up, and five one-arm swings on each arm, as many times as you can in a twelve-minute time limit. Once you see a significant improvement from the first time you do this workout, move on to this final, advanced variation.
For this last and final variation, the advanced version. We are going to do five full pull-ups, five full chest-to-ground burpees, and five full arm snatches right and then left, and you are going to repeat that for fifteen minutes for as many rounds as possible.
Advanced Variation
7. Full Pull Up
Full Pull Up
You must raise your rings to hang overhead or use a pull-up bar. Hold onto the bar with both hands facing inward, approximately shoulder-width apart. Pull with both arms to bring your hands to head height, then lower your body to the starting position. Repeat the movement.
8. Chest to Ground Burpees
Chest to Ground Burpee
Start in an upright standing position with your feet shoulder-width apart. Bend your knees and hinge from your hips to lower both hands to the ground. Jump back with both feet to move your body into a straight-arm plank position. Engage your core and keep your head, shoulders, hips, and knees aligned. Bend both arms to lower your body towards the floor, then straighten both arms to complete a push-up movement. Hop forward with both feet and raise back up to a standing position. Jump with both arms overhead at the top position. Repeat the sequence of movements.
9. Full Snatch – Right/Left Side
Right Side
Left Side
Begin in an upright standing position with your legs slightly wider than shoulder-width apart. Hold a dumbbell or kettlebell in front of your body with one hand. Hinge from your hips and bend your knees as you use your arm to swing the weight between your legs. Thrust your hips forward as you raise back to a standing position, swing your arm upward to head height, then press the weight overhead. Lower the weight to the starting position and repeat the sequence of movements five times. Switch the weight to your opposite hand and repeat the movements five times.
Now, repeat that workout! Five pull-ups, five chest-to-ground burpees, five snatches right, and five snatches left for as many rounds as you can in fifteen minutes for the advanced variation of this workout. As you can see, each of the three levels gets progressively more difficult.
This is so important because if you are a beginner doing an advanced workout, you’re not going to get the results you want, you can potentially get injured, and ultimately you are going to burn yourself out faster. Suppose you are an advanced person stuck on a beginner or intermediate workout. In that case, you’re not going to get the best results possible from your workouts because you’re simply not pushing yourself the hardest, and that is exactly why we created the CT-50 system. It highlights five levels of progress, starting with basic beginner exercises, and going to some of the most advanced hardcore workouts you have ever seen.
If you are interested in learning more, click here:
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