Your name: The Workout


Stardate: 12th March, 2016

Hey all!

So… of late, many of my friends and clients have been inboxing me with a particular workout concept.

It’s called the ‘Your Name’ workout… where, as the title would suggest, the make-up of your name determines your workouts: really, each letter corresponds to an exercise and rep range.

There are many variations of it. And, I’ve been avoiding each one LIKE THE PLAGUE! (Lol)

Today, I decided to stop being a punk. I stepped in headfirst. Here’s the version i tried:

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I’ll be honest… Even after I spelled out my full name, middle name inclusive, it was a bit too easy. So, I tweaked it.

Here’s how it went!

“Your Full Name” Circuit:

1st round:
  • Frog burpees: 20 reps
  • 20 crunches
  • 20 reverse lunges
  • 60 second plank
  • 60 second wall sit
  • 12 plyometric lunges
Comments: The frog burpees were extra work I added in there to make the first round of movement a bit harder. A moderate warm-up. Not bad! Everything’s feeling pretty darn good. I’m not feeling those two leg-dominant workouts I did yesterday at all!

2nd round:

  • Full Burpee (with push-up): 10 reps
  • Weighted arm circles: 10 lb kettlebells x 20 reps
  • 15 push-ups
  • 50 jumping jacks
  • 60 second plank
  • 25 push-ups
Comments: So… I added weight to the arm circles, and added full burpees on the top end. Jesus Christ. My lungs! Am I supposed to be winded? Maybe I’m supposed to rest between exercises, instead of switching between them immediately, like a madman.
Maybe…
Hell, there’s only one round left.
“Maybe” be damned! I’ve got this!

3rd round:
  • Plyometric squats: 10 reps
  • 30 bicycle crunches
  • 30 tricep dips
  • 1 minute full plank
  • 1 minute forearm plank
  • 10 push-ups
  • 20 ass-to-calves squats x 135 lbs
  • 60 second wall sit
  • 60 second plank

Comments: Ok. Maybe I was a bit ambitious here. I feel like DEATH warmed over. To the challenge, I added plyometric squats, triple the number of dips, and also tossed on a 135 lb barbell for the squats. In my head, I was thinking ‘this won’t be so bad. I squat WAY more than this. Everything else will be pretty straight-forward’.

Clearly, I have no idea what ‘easy’ or ‘straight-forward’ actually mean however.
Did I mention lying on the floor curled up so tight, that I started to fade in to the carpet?
Holy crap!!!
Now… by this time, I’d completed my workout allotment. I’d knocked off my entire name, PLUS extra stuff. A rational-thinking person would have said ‘excellent. I’m proud of me. Time to leave here, to get that smoothie I’ve earned.’
But, like I said: I’m pretty silly.

Enter – the 4th round:

  • 8 ass-to-calves barbell squats with 185 lbs
  • 8 Bodyweight plyometric squats
  • 8 full burpee with push-up
  • 16 quadruped hip extensions (ie 8 reps per side)
and… for Extra credit:
Barbell standing overhead press: 3 sets: 115 lbs x 10 reps each.

My face at the end:
20160312_085018

 

My thoughts?
Let’s see:

The ‘your name’ workout can be a pretty solid fat-loss/conditioning workout… for both the beginner and intermediate trainee. Well… for the beginner moreso. For the intermediate and up, I’d suggest tweaking it in ways similar to what I did. i.e. Throw in at least one serious strength movement during each round (aside from the warm-up sets).

Additionally, the temptation here would be to half-ass it through the movements.

Don’t.

I know, I know: “It’s hard. I want to get through it as quickly as possible.” – #BlaBlabla

Just don’t.
Injury, with routines like these, is *very* common… particularly when fatigue sets in, as it invariably will. Focus on the quality of movement. Focus on being VERY explosive and landing safely/gently on each rep.

Cover those bases, and you’re on your way!

(Did I mention how fried I was? Holy Crap! and I still have a bootcamp to teach this evening!!!)

Yours in fitness,
– Corey Springer
Apollo Fitness Barbados

http://www.GetNarked.net

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