Not-So-Short Circuit

The First Stage workouts are taking shape.

For six long weeks -- right up to Christmas -- I'll work out six days a week. Three days a week will be in the gym, alternating between circuit and interval workouts. Three days will be running varying distances, with maybe an interval day here and there.

I have a nasty habit of overthinking things, but I do believe that planning out workouts to the day will help keep me honest. So now I have to compose, in all, nine circuit workouts, nine intervals, and eighteen days of running.

Why not just do the same circuit and interval workouts each time? Because workouts get stale fast, and six weeks is a long time for me to do any one workout. Plus, I've got enough exercises to do that I can afford to change it up every time.

Circuits

Consensus seems to support doing a circuit of 3-12 exercises, take 10 minutes for active rest, then come back for another. Not that you can't do it other ways; this just looks like it will burn the fat and give me enough opportunity to work the ANW-related skills and strengths. So for each circuit day I'll choose a few from each of the following four groups, arrange them to alternate muscle groups, and do that a couple of times each day. I've arranged the exercises within each group from most to least intense, so I don't kill myself in any given day.

Pushing Exercises

Handstand Pushups

One-Arm Pushups

Wall Pushups

Plyometric Pushups

Hindu Pushups

Pushups

Pulling Exercises

Rope Climb

Plyometric Pullups

Prone Rope Climb

Fingertip Pullups

Rope Pullups

One-Arm Rope Rows

Pullups Core Exercises Dragon Flags Wall Plank Leg Raises Situps Crunches Leg Exercises Pistols King Deadlifts Depth Jumps Box Jumps Sideways Squat Jumps Squat Jumps Bodyweight Squats

Sure, exercises will repeat, but no two circuits will ever be alike.

Intervals


The difference between circuits and intervals is that the latter involve fewer exercises that use more of the whole body, with intervals of intense exercise and rest. Tabata's a version of interval training I might try during this stage, particularly since a Japanese guy popularized it. Speaking of which, when was the last time you read about an exercise idea that wasn't pioneered by the Soviets?

Anyway, on interval days I'll alternate between a few of the following exercises.

Rope Burpees
Pullup Burpees
Burpees
Rim Jumps
DB Thrusters
DB Snatches


Everybody knows what a burpee is, right? Rope burpees merely end in a jump up onto the rope for a quick pullup. And after that explanation, I'm pretty sure you get the idea behind pullup burpees.

Tomorrow night I'll try to pick a little from Column A, a little from Column B, and put together all the workouts for the next six weeks. Then it's on to the media stuff.