Power of Ten – At Home with a Physioball
CIRCUIT #1 10 – each side – Physioball Leg Rotation 10 Chin-ups 10 – each side – 1 Leg Physioball Push-up (feet on the ball) 10 Siamese Squats 10 – each side – Physioball Knee Rotation 10 Burpees POWER OF TEN – PUSH-UPS 10 Push-ups after every exercise 10 – each side – Leg Swoops 10 – each side – Physioball Lateral Rolls 10 Sit-up, Stand-up Tuck Jumps 10 – each side – 1 Leg Physioball Sit-ups 10 Sprawls 10 – each side –PhysioballMountainClimbers 10 Frog Jumps POWER OF TEN – AIR SQUATS 10 Air Squats after every exercise No rest between exercises 1 minute rest between rounds 10 – each side – Twist Push-ups 10 –each side – Physioball Russian Twists 10 – each side – Side Lunges 10 – each side – 1 Leg Physioball Knee Tuck X2 POWER OF TEN – PIKE PUSH-UPS 10 Pike Push-ups after every exercise No rest between exercises 1 minute rest between rounds 10 Dips 10 Quad Squats 10 Pull-ups 10 Muslim Prays X2 Does this look a lot like Power of Ten #2? Why, yes it does. That is because I took that and changed the exercises so this can be done at home with just a Physioball (with the exception of the Chin-ups, but everybody should have a place to do that). My point is…see how easy it is to make up your own workouts to do at home?
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I didn’t see any of these in your workout? My kind of plank exercise!
OMG, I’m laughing my ass of here. Is this thing also catching on in America or is it purely an Aussie thing?
However, planks are cool. I’m currently a big fan of the “Lalanne Plank”(?) only I do it on my palms and with my feet and hands together.
@Pete: I guess my e-mail didn’t reach you again. So here is the super short version:
You’ve got the “creating a new workout” section covered quite well. What had me confused is that I was used to weight lifting schedules like: chest workout, rest day, back workout, rest day, leg workout, more rest and start over. Since weight lifting persues different goals than crosstraining and most workouts are whole body workouts this can be confusing.
Yes, it took a long time for us to stop asking, “so what am I working with this exercise? I think it is a lat exercise, or is it more of a shoulder?” Also, I still requests to do a “shoulder” day or a “back” day. Albiet, some of the workouts do focus on upperbody more than lower and there are workouts such as “Press Day,” etc, but it is a whole change in thinking. It doesn’t come overnight, that’s for sure.
Think of it this way. Don’t do more than 3 intense days in a row, try for 4 days a week, all of the workouts will be intense and will work your whole body. We always work the core and NEVER isolate muscles (no Preacher Curls allow, etc allowed). If the movements you are doing are interesting and dynamic, you are on your way.
Some bodybuilders will get a little self-conscious at first because you bi-ceps and pecs will not be so puffy as before…but don’t worry, your abs will rock and you won’t have to flex to show off your muscles!
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