Feb
11
Half The Weight And Twice The Reps = Kick Ass Workout!
Filed Under Alternative Workouts, Exercise, Work Out
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.
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Comments
3 Responses to “Half The Weight And Twice The Reps = Kick Ass Workout!”
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Good on ya! It’s always fun to mix things up a bit.
[...] There is also a very nice exercise plan included in this section. It’s a simple one focusing on exercises that can be done at home with a minimal set of equipment, but it’s rather complete. All the major muscle groups are exercised and Ms. Lydon picked out exercises that really get the most benefit out of the time spent. There are illustrations for those unfamiliar with the exercises plus options for beginners or advanced readers. The exercise program is two staged with the second stage adding more exercises and upping the difficulty. There is no cardio included but the program is structured so that you increase your heart rate through your weight exercises, sort of like the workout I talked about earlier this week. [...]
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!