I just passed the 120 mark… That is in total workouts for 2014. That’s an average of about 4.5 workouts per week and all of them have been tracked and noted.
After going through some of those notes yesterday, I thought it would be fun to share some of the most memorable workouts of 2014 and let you give them a go.
It was SO tough to choose just 5-workouts from the list of 120, however, I’ve narrowed it down for you below.
I’ll definitely be back with my next top 5 in the coming months as my favorite workouts are always changing. For now though, give these a go and drop and comment letting me know which was your favorite:
#5 – Insane Interval Day – From The Garage Built Body
(Choose the exercise that fits your fitness level per interval.)
1A) Intervals X3
a) KB or DB Ground To Overhead => Double DB Ground To Overhead
b) Pushups => Spiderman Pushups => KB Pushups
c) Split Lunge => Bulgarian Split Squat => Bulgarian Split Squat Weighted L/R
d) Split Lunge => Bulgarian Split Squat => Bulgarian Split Squat Weighted L/R
e) Plank => Suspended Plank => Suspension Alternating Knee Tucks
***Interval Progressions: 30/30, 40/20, 50/10
2A) Tabata Finisher – 20/10 X Total 12 rounds (6 rounds / movement)
a) Squat Thrusts => Burpee => Bottom 1/2 Burpees
b) Sit Outs
***SCORE = Total REPS on Sit Out
My Notes: The Garage Built Body workout Travis sent over was absolutely brutal. I did the 50/10 interval and was feeling it after round number one. To improve next time, I really need to focus on better form and rest when I get tired. Great workout!
#4 – Lower-Bodyweight Push – From 6-Week Superhero
Focus: Your workout focus is to GAIN STRENGTH. This means using a challenging weight that will push you on each set.
Warm-up Circuit
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits.
- Bodyweight Squats – 20 seconds
- Pushups – 20 seconds
- Pull-Ups – 20 seconds
Rest 30 seconds and then start Circuit #1
Workout Circuit #1
Go through 3 times with no rest between exercises. Rest 60-90 seconds between full circuits.
1A) Barbell Squats: 7 reps
1B) Pull-Ups or Weighted Pull-Ups: Max Reps
1C) Alternating Dumbbell Lunges: 10 reps each side
Rest for 60-90 seconds and repeat 2 more times for 3 total circuits.
Workout Circuit #2
Go through 3 times with no rest between exercises. Rest 60-90 seconds between full circuits.
2A) Barbell Deadlifts: 7 reps
2B) TUT Pushups*: 15 reps (2-1-2)
2C) Kettlebell Swings: 20 reps
Rest for 60-90 seconds and repeat 2 more times for 3 total circuits.
*Each pushup should take you 5 seconds to complete. This puts your muscles under tension for a longer period of time.
Finisher Circuit
Perform 20-seconds of bodyweight squats following by a 10-second squat hold. Repeat in this fashion for 4-minutes (8 rounds)
3A) Punisher Squats: 8 rounds or 4-minutes
My Notes: LOVE the variety of this workout. So simple yet so powerful. The key to making this workout better is challenging yourself through the right weight, so bump that up next time!
#3 – Kardio King – From Unbreakable Badass Blueprint 2.0
3-rounds for time of:
a) Burpee X 10 rpes
b) Deadlift X 2 reps @ 405
c) 800m Run
Notes on the workout:
-Longer cardio conditioning based session
-Focus on adding in an endurance/cardiovascular focus while also blending in a bit of strength for fun
-Little to no breaks if possible – use the run or burpees as “breaks”
-Builds cardiovascular system and strength depending on how you set it up
My Notes: BRUTAL. That’s the only thing that can sum up this workout. Those three 800-meter runs really killed me as I was really trying to push each round. I did OK on the deadlifts, needed to lower the weight in rounds 2 and 3. Burpees were burpees, always hard. Will definitely be doing more workouts from UBA 2.0.
#2 – Day 29 – From S2 30-Day Challenge
Follow the format as seen below. Rest only when it says to rest. Once finished with the 10- minutes, rest one-minute then complete your Sprint Round.
-Punisher Squats: 20-seconds of bodyweight squats, 10-second squat hold for 8 rounds (4-minutes)
-Rest 60-seconds
-As many reps as possible of Pushups in 4-minutes
-Immediately complete as many squat jumps as possible in 1-minute.
Once finished, rest one-minute and complete the Sprint Round below…
Sprint Session
You have 10-minutes to complete as many sprints as possible. Rest only when needed, making sure that you are recovered enough to go 100% on your next sprint. Your goal by the end of the 30-days should be to do 10 total sprints in a workout. For sprint distance, do 50- 70 yards. For timed sprints, use 20-40 seconds.
My Notes: Last day of strength on the S2 30-Day Challenge. Pumped to have pushed through that. Now just one more day of sprints and the challenge is complete! Feel great to alms be completing this 30-day challenge!
#1 – Workout A – From Simplified Superhero
Barbell Squats*: 12-15 reps
Chin-Ups: Max Reps
Dumbbell Bulgarian Split Squat**: 10 reps each side
Rest as long as needed between full rounds and complete 5 total rounds.
*Use a weight that will challenge you to complete all the reps
**At the bottom of each repetition, pause for 2-seconds and hold. You have the option of performing a Dumbbell Bulgarian Split Squat JUMP to make this harder.
My Notes: Simple… NOT easy! If you choose the right weight and REALLY push for your max reps on chin-ups, rounds 4 and 5 will be super tough (and worth it!). Note for next time… Bring more water!
#Boom! There you have it, my top 5 workout of 2014 thus far.
Now here’s what I want you to do… Over the next week or two, try completing all 5 of these workouts. Then come back and let me know which one was your favorite.
I have a feeling we will get some interesting responses!
Looking forward to hearing how they went.
-Dennis
Links from the article:
Hi there on the badass workout what does this mean..
b) Deadlift X 2 reps @ 405
That means you do Deadlifts for 2-reps at 405 pounds. Of course you would lower the weight to fit your fitness level!