Kemme Fitness

Complete Resources for a Functional Fitness Lifestyle

Seth #1

I had a friend, Seth, join me for the first time for a workout. I knew that he was in good shape because he has a physical job, as oppposed to us desk jockies.  In addition, he has been using the pre-set programs on his treadmill and an adjustable bar for Pull-ups, Dips, Push-ups, etc. You know…one of those bars that go up in a doorway. Sounds pretty handy actually.

So I had to come up with a first-time workout to do at my house on a horribly cold and rainy day – great weather for a first-timer! On a selfish note, I wanted to break in Devon, my slosh tube (See this post for more on Devon). I knew that I wanted some variety to show him how interesting our workouts are, but I didn’t want us getting soaked by doing anything in the grass.

I opted to use 3 pieces of equipment. Since he was used to Pull-ups, I thought my kids’ gymnastic bar would be perfect for some Pull-ups (among other things). Then there was Devon, who needed to be incorporated into the workout. Finally, I brought out an 8 pound medicine ball. It was a good rubber one, perfect for slamming.

Next, I chose the number “3” to help me set-up my format. Here is how I used the number “3:”  There were 3 stations, all the exercises used 3 reps, and the first circuit had 3 rounds. 

I put the Medicine Ball at the end of my driveway for Medicine Ball Slams (station #2). Station #1 was technically the running portion of the workout. We alternated running to the west about 100 yards and back with running to the east about 100 yards and back.

About 40 yards from the end of  my driveway was the Pull-up bar (station #3). That is where we did Pull-ups, Knees to Elbows, and Toes to Bars.  You will see that one of us did 3 rounds of 3 reps of each of those 3 exercises (yes I had fun with the number “3”). While 1 person did that, the other did Slosh Tube Spins, Slosh Tube Presses, and Slosh Tube Curls, and would alternate when the other person finished each round. To clarify, I would do 3 Pull-ups, 3 Knees to Elbows, 3 Toes to Bars, and then yell “round two.” Seth would have been doing Slosh Tube Spins until I yelled out, then he would switch over to Slosh Tube Presses while I did 3 of each exercise again. After I did round 2, I let him know, so he could start doing Slosh Tube Curls as I did the 3rd round of 3 of each exercise. The next time we got to station 3, he used the Pull-up bar, while I used the Slosh Tube.  Here is what it looked like:

CIRCUIT #1
200 yard run (100 yards to the west and back)
3 Medicine Ball Slams (back and forth to each other)
jog to station 3
Person #1: 3 Pull-ups, 3 Knees to Elbows, 3 Toes to Bar
Person #2: Slosh Tube Spins until Person #1 done
Person #1: 3 Pull-ups, 3 Knees to Elbows, 3 Toes to Bar
Person #2: Slosh Tube Presses until Person #1 done
Person #1: 3 Pull-ups, 3 Knees to Elbows, 3 Toes to Bar
Person #2: Slosh Tube Curls (just stand up straight and curl the bar up to your chest)
jog back to station 2
3 Medicine Ball Slams
200 yard run (100 yards to the east and back)
3 Medicine Ball Slams
jog to station 3
Person #2: 3 Pull-ups, 3 Knees to Elbows, 3 Toes to Bar
Person #1: Slosh Tube Spins until Person #1 done
Person #2: 3 Pull-ups, 3 Knees to Elbows, 3 Toes to Bar
Person #1: Slosh Tube Presses until Person #1 done
Person #2: 3 Pull-ups, 3 Knees to Elbows, 3 Toes to Bar
Person #1: Slosh Tube Curls
jog back to station 2
X3
 
CIRCUIT #2 (BONUS)
Person #1 runs 100 yards to the east with the Slosh Tube (any carry you want…or can)
Person #2 runs 100 yards to the east and does Burpees until Person #1 arrives
Switch who runs with the Slosh Tube and run back.
The person without the Slosh Tube arrives first and does Burpees until the other arrives.
 
Don’t have a Slosh Tube?  Or a medicine ball?  Just go to my Exercise page and substutute something in its place. The format is what is fun.
 
 
 
 
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