Sunday, May 19, 2013

Crazy compound high intensity exercises

Doing deadlifts, squats, bench presses, and all that good stuff is fun and makes you strong as a bull on steroids, but they get pretty boring. So here's a few crazy compound exercises I like to do.

Dead Farmer Squat and Push
Grab some heavy dummies or kettlebells and put them on the ground next to your feet.

1. Deadlift the weights into a standing position
2. Walk slowly around the gym
3. Squat down and put the weights on the ground
4. Thrust your legs backwards so you're in pushup position and do a few pushups
5. Jump back up and get into deadlift position
6. Repeat until your forearms explode

This combines the deadlift, squat thrust, pushups, forearm grip, and walking around with heavy weights. Any exercise that has natural movements (i.e. walking) in it with weight combined is a really good thing. It makes doing that movement in real life easier.

Slow Pushup and Plank
Get a stopwatch

1. Start in the up pushup position (this is the plank) and start the stopwatch
2. Hold yourself in this position for 20 seconds and then slowly lower yourself to the ground (like  you're doing a pushup)
3. Hold yourself at the bottom for a few seconds and then slowly lift yourself back up
4. It should take 10 seconds total to complete steps 2-3
5. Repeat a few times (i do 1 minute of this, rest, and repeat)

This combines the plank and a pushup, so it hits your core and your upper body really hard.

Burpee Pullups
Find a pullup bar

You can start with the burpee or the pullup, doesn't matter. In this case i'll start with the burpee.

1. Stand straight up
2. Squat down and then drop into pushup position (kicking your legs out)
3. Do a few pushups
4. Jump forward and stand up
5. Immediately do a pull up
6. Repeat until you can no longer do a pullup or pushup

Burpees combine a squat thrust with a pushup, and then on top of that you have the upper-body destroying pull up. This hits every part of your body, and maybe more importantly it quickly pumps up your heart rate, which is perfect for high intensity interval training.

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