Summer Workouts: 3 x 7
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Loading ...I spent more time recovering from this workout than I did doing it:
3 rounds of:
30 seconds each of, in order:
-Burpees
-Jumping Jacks
-Split Jumps*
-Burpees
-Jumping Jacks
-Mountain Climbers^
-Rest
Go straight from one exercise to the next, and one round to the next. Set a watch to go off every 30 seconds and go at it, striving to move as briskly as possible with each exercise.
Stay Strong,
Mackey
Notes:
*unlike lunge jumps, where you go down into a full lunge, with split jumps you only bend your knees slightly. There should be no up-down component of the motion, just switching the legs.
^get on the ground in pushup position. bring one knee up to your chest. switch, so that the other knee is at your chest. That’s one rep. stay on your toes.
-I got this workout from Ross Enamait’s book “Infinite Intensity” (check out http://www.rosstraining.com). Before you laugh, check out his videos. This guy is superbly conditioned. His original workout had 5 rounds, but I was pretty well floored at 3.
How it works:
This is pretty straight-up General Physical Preparation (GPP) work, what most of us just call “conditioning.” The point of doing this kind of work is to improve your capacity to do work–ie, to do more work for longer. Having a strong base of GPP to work from will let you put more in to every workout you do, allowing you to get more benefit when we get to doing more specific ultimate work. GPP is in contrast to sport-specific training, eg for ultimate, throwing. throwing is a skill you have to learn by practicing–whereas if I have a high level of GPP, I might be able to run or do jumping jacks well without having to practice the motion, to get good at throwing requires consistent practice. Practicing skills I leave to you–GPP makes you a better athlete; improving your skills makes you a better player of whatever sport you’re in. Anyone can develop skills, and anyone can put in the work and push themselves to become a better athlete–are you willing to put in the effort?
My fiancee and I generally finish a track workout with a 10-minute version, 5 sets of 4×30 seconds, no rest.
We generally will do core exercises like planks, mountain climbers, bicycles, jumping jacks etc instead of full-body stuff like burpees or mostly upper-body stuff like pushups.
Ross Enamait has you do this workout every other day or so as a warmup if you do Infinite Intensity workouts.
Yeah, the nice thing with these sorts of workouts is that you can really make a ton of progress in the movements with just a few times through (ie, the span of a few weeks), so it’s definitely within the realm of possibility for what was once a workout to become simply a warm-up. That sort of full-body conditioning is a great thing to be able to maintain.
These workouts are geared towards getting in shape, of course, so as you get more in shape you can push harder, doing more sets or longer intervals or more intense versions of the various exercises.
Congrats on finding somebody you can work out with as a life partner, by the way.
thanks… there’s no better way to end an argument than to go work out hard together. You completely forget why you were angry at each other by the time you’re done.