Friday, December 09, 2011


We’ve been talking about raising the level of your workouts by doing high intensity interval training (HIIT). Two weeks ago, I introduced the group to another great set of exercises they could do with just a 30 lb bar and two 5 lb plates (40 lbs total). The guys started with a 45 lb bar and two 10 lb plates (65 lbs total).

The first exercise was 10 deadlifts. Without stopping, they then performed 10 reps of upright rows. Then they did 10 front squats, holding the bar on their chest. Finally, they did 10 front shoulder presses or push-presses (using their legs a bit if necessary).

After the 40 reps, they put the bar down and did 20 sit-ups which gave them a bit of a break. They did 5 rounds of the deadlifts, upright rows, squats and shoulder presses, and sit-ups.

This week, since it was the last real workout with the group, I wanted to make sure they got one more chance to see how to turn it up! I decided to challenge them by adding a couple new things (pull-ups and handstand pushups), to a long list of other exercises they’ve done.

Instead of doing several exercises interval style for 4-5 rounds, this time they did a bunch of different exercises for 25 reps each. They couldn’t move on to the next station until they’d completed all the reps at the current station.

Each movement uses Pushing muscles (Chest, Shoulders, Triceps), Pulling muscles (Back, Biceps, Forearms), Lower Body (Hips & Thighs), Core (Abdominals & Obliques), or sometimes a combination of muscle groups. Feel free to contact me at if you have any questions.

  • Ran ¼ mile
  • 25 Handstand Pushups
  • 25 Pull-ups
  • 25 Body Squats
  • 25 Sit-ups
  • 25 Dumbbell Lateral Raises
  • 25 Kettle Bell Swings
  • 25 Knee-Raises
  • 25 Pushups
  • 25 Dumbbell Curls
  • 25 Box Jumps
  • 25 Mountain Climbers
  • 25 Pilate Crunches
  • Ran ¼ mile
This week’s Biggest Loser was Vince Porter, who lost 1.0% of his body weight and 2.2 lbs. Michelle Clark placed 2nd, losing almost 1.0% and a pound. Third place was a tie between Kara Englum, Shirley Fiscus, and Jennifer Bell who all lost about 0.5% and a pound.

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