Every once in a while, I try out a slightly different workout. It keeps me interested and it also challenges my body. I have no scientific evidence to back this up, but I just feel like my body tends to get used to certain workouts and stop improving. So every few weeks I like to try something new.
The Workout
This week I went with a weights workout that was almost a cardio workout. I did all the same exercises and sets, but I did twice the reps and half the weight. So if I was going to do 10 reps of squats with 100lbs of weight, I did 20 reps with 50lbs. I kept the same slow pace with good form while doing the exercises but I rested for only 15 to 30 seconds in between each set as opposed to the 30 to 60 seconds of rest I usually do. Overall, I ended up doing the following on each workout:
(Most of these exercises are from the Four Day Workout. So if you want more information on them, take a look at that series of posts).
Abs and Back
- 20 dead lifts with 25lb dumbbells
- 20 leg lifts (wow, this one was tough!)
- 20 bent rows with 20lb dumbbells
- 20 crunches
- 20 Single arm rows with 20lb dumbbells
Legs
- 40 lunges with 20lb dumbbells (this one was another tough one)
- 20 dead lifts with 25lb dumbbells
- 20 squats with 20lb dumbells
- 20 calf raises with 20 lb dumbbells
- 20 adduction on each side
- 20 abduction on each side
Biceps and Triceps
- 20 bar curls with 40 lbs
- 20 triceps push down with 40lbs
- 40 hammerhead curls with 15lbs
- 20 overhead tricep extensions with each hand with a 15lb dumbbell
- 20 concentration curls with each arm with a 15lb weight
- 20 dips
Chest and Shoulders
- 20 dumbbell presses with 30lb weights
- 20 rear flies with 15 lb weights
- 30 press ups (push ups)
- 20 standing rows with 20lb dumbbells
- 20 dumbbell pullovers with a 25lb dumbbell
- 20 Shoulder presses (Arnold Press!) with 20lb dumbbells
Results
This was an incredible workout. It took a bit longer than I wanted, but wow! By the end, I was out of breath and barely able to move but I felt great. It felt like I had just done a complete cardio workout AND a complete weights workout. In fact, that was one of the downsides. I was so tired that I didn’t do my cardio workout. Rather than 45 minutes of running on the treadmill, I ended up doing a 10 minute walk and 10 minutes on the elliptical. I just couldn’t do another full cardio workout after that weights routine.
Would I Do It Again?
Heck yah! I don’t think this will become my standard workout since I’m currently training for a marathon and I do need to work on my running. However, I loved the feeling at the end of this workout so I’ll definitely do it again. It’s not quite a cardio workout and it’s not quite a weights workout, but it’s a really fun combination of both.
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Don’t be afraid to try new things. Who knows, you may just find something you really enjoy doing.
Good on ya! It’s always fun to mix things up a bit.
It’s always good to change up your routine, and something like this is sure to throw your body off (in a good way!). I’ve never tried a weight workout with really high repetitions, but I think I may give it a shot now!