I’ve been looking for some new ways to incorporate cardio training into my workouts besides running and ellipticals. I have many different circuits in my bag of cardio ideas (all of which are on my workout page), but I have really been searching for something different.
On top of that, I’ve been switching things up and making my workouts a little more intense…less rest between sets, more weight, supersets, incorporating bursts of cardio between sets, etc. But, yesterday after reading a blog from Follow the Lita, I found this little workout that kicked my ass and I loved it!
Dana Linn Bailey has started using some CrossFit workouts in her training and her video can be seen here. She is a monster and the video is extreme motivation to get you into the gym and workout hard.
The workout consists of 3 exercises: Bench Press, Squats, Clean & Press. You are to do 20 reps of each exercise to utter failure with no rest in between. A 2 minute break is given after one complete set of all 3 exercises. Your goal is to complete this 3-5 times.
I never do bench press. I used 65lbs. I can and will do more weight the next time I perform this set. I currently have a semi-neck-injury preventing me from using the Olympic bar during squats. I used 50lb dumbbells instead. I used the Olympic bar at 45lbs for Clean & Press, an exercise I have not performed since 2001 when I was on the Track & Field team in college. My video was recorded on my 4th set of this CrossFit circuit.
A few things to consider…you are performing 20 reps. This is extremely different than performing 8-12 reps. You will use lighter weight than you are used to, but you should be completely exhausted and practically shaking (as you can see here in Dana’s video) because this is a circuit that combines great strength and cardio. Always keep your back flat on the bench and feet planted when performing bench press. And start out a little lighter if you need to gauge your strength on your first set. As you can see in Dana’s video, 20 reps do not have to be completely consecutive…if you fatigued, put the weight down for a few seconds and continue as needed until you hit 20 reps. And grab a friend, because you may need a spotter depending on the equipment you decide to use!