[boyeee]

to start, the waves have been absolutely firing this winter in southern california... there hasnt been many days in the last month where its been below chest to head high and quite a few days where its been huge!  I surfed maybe 12-14 consecutive days where i didnt want to even think about going to the gym... i found myself going to yoga twice a week just to get the knots out...

so now this week the rain has come and i dont want to go near the water so a good friend of mine wrote me up this killer circuit workout that has been kicking my ass... here it is:

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Warm up: stationary bike, jog or jump rope for 5-10 minutes until the body is warm

spend a few minutes with a foam roller rolling out all the knots in the legs & back...

the workout: (to be performed in a circuit without any rest between exercises) - 2 complete circuits
circuit 1:

1. Power Cleans: 1 set, 10 reps with 115lbs
http://www.athleticadvisor.com/Weight_Room/technique_pc.htm

2. weighted pull-ups: 10 reps (or as many as you can weighted and and the remainder unweighted)

3. Incline dumbell press: 1 set, 20reps alternating arms, 60lbs dumbells (or whatever weight you can handle)
http://www.fitnessgenerator.com/images/exercises/Alternating%20arms%20chest%20press.gif
(can be done on either an incline bench or a swiss ball)

4. Walking Lunges: 1 set, 30lb kettle bell (or dumbells), 30 steps
http://images.teamsugar.com/files/users/1/12981/11_2007/walking-lunge.jpg

5. Horizontal Pulls: 1 set, 15 reps
http://www.menshealth.com/powertraining/cms/publish/horizontal-pull-bi/Horizontal_Pullup.php

6. Bosu Ball Plyometric pushups: 1 set, 20 reps

<a href="http://www.metacafe.com/fplayer/2143361/" target="_blank" class="aeva_link bbc_link new_win">http://www.metacafe.com/fplayer/2143361/</a>

7. RLESS (Rear Leg Elevated Split Squats): 1 set 10 reps each leg, 30lb kettle bell (or dumbell)
http://www.calsouth.com/data/Image/Velocity%20Pics/Bulg-Split-Squat_web.jpg

8. Kettle bell standing shoulder press: 1 set, 20 reps alternating arms  (can substitute dumbells for kettle bell)
 http://www.agatsu.com/8112/Without_FL/images/workbookcover.jpg

9. Burpees: 10 reps
http://marinesmagazine.dodlive.mil/files/2009/08/marines_burpee.jpg

2-3 min rest

circuit 2:
 
 1. Power Cleans: 1 set, 10 reps with 115lbs
 http://www.athleticadvisor.com/Weight_Room/technique_pc.htm
 
 2. Weighted pull-ups: 10 reps (or as many as you can weighted and and the remainder unweighted)
 
 3. Body Weight Cable Press: 1 set, 20reps
 http://farm4.static.flickr.com/3551/3463918881_c12f59cf5f.jpg 
(its like doing a push-up while supporting yourself on a cable a few inches off the ground - they are brutal...)
 
 4. Walking Lunges: 1 set, 30lb kettle bell (or dumbells), 30 steps
 http://images.teamsugar.com/files/users/1/12981/11_2007/walking-lunge.jpg
 
 5. Horizontal Pulls: 1 set, 15 reps
 http://www.menshealth.com/powertraining/cms/publish/horizontal-pull-bi/Horizontal_Pullup.php
 
 6. Flat Bench Press: 1 set, 15 reps, 135lbs

 7. Kettle Bell Swing: 1 set 10 reps, 40-50lbs
http://confessionsofablackbelt.files.wordpress.com/2009/06/kettlebell-swing-sequence.jpg
 
 8. Kettle bell standing shoulder press: 1 set, 20 reps alternating arms  (can substitute dumbells for kettle bell)
  http://www.agatsu.com/8112/Without_FL/images/workbookcover.jpg
 
 9. Burpees: 10 reps (haha the best for last...remember to jump as high as you can at the end of each rep)
 http://marinesmagazine.dodlive.mil/files/2009/08/marines_burpee.jpg



to be done 3 times a week, yoga on the off days...

good luck and feel free to substitute any of the exercises.
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[SeaCliff]

Woah....helluva workout!

[ez_ed]

Looks brutal.

[boyeee]

i am drenched 2 exercises into the first circuit...

it sucks while you are doing it but as soon as you do that last burpee... and the nausea goes away you feel absolutely great!! haha

[jscottk]

oh my god thats brutal..step 10 is a quick run to the bathroom to puke your lunch out..

[boyeee]

yeah i almost puked the first time i did it - we do the two circuits in about 30 minutes too so we really arent taking any rest - your heart feels like its gonna burst.  the good kind of bursting i guess haha

[Mims]

That's insane.

[little_nasty]

well, i tried this circuit a few times in my mind and felt nauseous and had to lay down.

[DukeStorm]

Love that circuit Boyee. Very similar to what we do in my saturday Class. However, we don't do any of the barbell stuff, or power cleans.
 
But, Burpees, Lunges, Kettle bell swings, kettle bell shoulder presses etc are all part of our routine...
 
We actually substitute  more core and rotational excercises as well.

[boyeee]

Love that circuit Boyee. Very similar to what we do in my saturday Class. However, we don't do any of the barbell stuff, or power cleans.
 
But, Burpees, Lunges, Kettle bell swings, kettle bell shoulder presses etc are all part of our routine...
 
We actually substitute  more core and rotational excercises as well.

yeah this more of a muscle building circuit - i do a lot of yoga and core work on the in between days... plus i surf pretty much every day... 

i'm really just trying it to shock my body a little - so far i feel great!

[HydroGlide]

I'm confused do you shotgun the tallboys and down the whitecastle burgers between 7 and 8 on Circuit 1 or 2?

[boyeee]

I'm confused do you shotgun the tallboys and down the whitecastle burgers between 7 and 8 on Circuit 1 or 2?

usually in both circuits - i like to walk out of the gym with at least 6 belly bombers in my stomach...

[LotusB]

I can't wait to try this after my leg is better. I do a similar workout to this in 25 minutes that usually has me in tears

[Mims]

well, i tried this circuit a few times in my mind and felt nauseous and had to lay down.

I couldn't make it mentally through it once without feeling like I was gonna hurl. The pint of Haagen Daas helped though. 

[boyeee]

its funny so last week was the first week i did that particular circuit

monday i did the circuit
tuesday i did ashtanga yoga
wednesday i did the circuit
thrusday hatha yoga
friday circuit
saturday rode my bike for the first time in forever for like 6 or 7 miles... the waves were stormy and the water quality was still too sketchy to surf
sunday surfed bigggg waves (water still slightly sketchy) and then watched like 7 hours of football

that was definitely a brutal week of fitness... i dont know if i can keep going like that.

i surfed for a little this morning and am scheduled to do the circuit tonight.  we will see if i can maintain it all week.