DIY Workouts
-
My bro in law is a fireman and trains with a workmate who is also a kickboxer and a fitness fanatic. On Xmas day my bro in law showed me the notebook they use to record all their own workout info. This kickboxer actually never does the same workout twice and designs a new workout for every session. For posterity he names each workout also. They do alot of kettlebell, boxing, skipping and bodyweight exercises for training as well as free weights and cardio machine rotations. I thought it was farken awesome. I hate routine and love variety. Im going to start designing new workouts for each sessions also. It might revitalise my approach to training. Maybe on this thread anyone who has created a new or interesting routine may want to post it for us all to use or brainstorm off. These workouts are especially useful when many gyms are often shut over the festive season or for anyone who wants an invigorating workout to blow out the cobwebs.<br />
<br />
I just finished a workout I have affectionately named "The Beast"<br />
<br />
THE BEAST<br />
<br />
Location: Back Lawn<br />
<br />
Training Type: Strongman<br />
<br />
Warm Up: 40 minutes Lawn mowing<br />
<br />
Superset 1: 5x3 reps Chins with 5x3 reps Beer Keg Clean & Press<br />
<br />
Superset 2: Keg Carry 20 metres, Strainer Post Walk Lunges 20m, Tractor Tyre Famers Walk 20m, Large Tractor Tyre Flips 20m. REPEAT 3 Times.<br />
<br />
Warm Down: 40 minutes Lawn mowing.<br />
<br />
Duration: 110 minutes.<br />
<br />
Result: Shattered.<br />
<br />
Awesome! Beats any gym workout Ive done this year hands down. -
lol, classic.<br />
<br />
Reminds me of a running workout (the DIY, not the content) me and the Mrs did on a cruise ship a year or two back. They had a 'running track' on the upper decks, maybe 200 metres at most, not sure. But it was boring as fuck just running around it, so we would would run together, with one person joggin, the other would run as fast as possible and once they had caught up and lapped the first, they would slow to the job, and the jogger would then sprint until they caught up again. Was great fun, great workout, and we deserved out tucker that day. Pity about the other 10 days when we did nothing... -
Example Two: Doesnt look like this thread is catching on but nevertheless here is another example of a modified home workout I just finished.<br />
<br />
3/1/10<br />
<br />
[B]'The Mark Lundy Three Hundy'. It was moider![/B]<br />
<br />
Time: 320am<br />
Location: RB Backyard<br />
<br />
Content: 300 Reps<br />
<br />
50 Strainer Post Squats<br />
50 V ups<br />
50 Keg Rows<br />
50 Box Jumps<br />
50 Press Up/Burpee/Chins<br />
25 Tyre Bicep Curls<br />
25 Bench Dips <br />
<br />
End: 250pm<br />
<br />
Duration 30 minutes:<br />
<br />
Fatigue factor: Sweating like a rapist, feel sick. That means it was a goodie!<br />
<br />
Plus @ 310pm 10 x 20m hill sprints. -
320am????<br />
<br />
I would love to get into this RB, but my programme a little bit regimented at the moment! -
What's a keg row? Do you have an empty 50l keg or is it full of something?
-
[quote name='Hooroo']What's a keg row? Do you have an empty 50l keg or is it full of something?[/QUOTE]<br />
Yep filled it with water. Going to try and get another and fill with gravel or wet sand. -
[quote name='Red Beard']Yep filled it with water. Going to try and get another and fill with gravel or wet sand.[/QUOTE]<br />
<br />
Dumb question time again. How do you seal it or bypass the valve?? -
[quote name='BartMan']320am????<br />
<br />
I would love to get into this RB, but my programme a little bit regimented at the moment![/QUOTE]<br />
<br />
Hmm on reflection that should have read PM -
[quote name='Hooroo']Dumb question time again. How do you seal it or bypass the valve??[/QUOTE]<br />
<br />
Not dumb at all Hooroo. I was going to drill a hole, refill and bung it. But with a mate I worked out I could push the ball bearing down in the valve with a screwdriver, keep it down and refill it with the garden hose! To refill with gravel or sand though Im going to have to get a bigger hole cut, refill with a funnel and then maybe weld a plate over after filling.<br />
<br />
Anpother thing Ive learnt is not to fill the keg completely. They are hardy to lift and stabilise with water sloshing around inside. -
[quote name='Red Beard']Not dumb at all Hooroo. I was going to drill a hole, refill and bung it. But with a mate I worked out I could push the ball bearing down in the valve with a screwdriver, keep it down and refill it with the garden hose! To refill with gravel or sand though Im going to have to get a bigger hole cut, refill with a funnel and then maybe weld a plate over after filling.<br />
<br />
Anpother thing Ive learnt is not to fill the keg completely. They are hardy to lift and stabilise with water sloshing around inside.[/QUOTE]<br />
<br />
Full it would be 50kg's plus the weight of the empty keg which is a tidy enough weight to be playing around with. What's an empty keg worth?<br />
<br />
I hear what you're saying about having it slightly empty for the stabilisation countering -
[quote name='Hooroo']Full it would be 50kg's plus the weight of the empty keg which is a tidy enough weight to be playing around with. What's an empty keg worth?<br />
<br />
I hear what you're saying about having it slightly empty for the stabilisation countering[/QUOTE]<br />
<br />
Empty kegs are rare as hens teeth. They sell on Trade Me for about 90 bucks a pop. Even the brewery rep told me my best bet would be to purchase a full one, drink it and keep it, forfeiting the 30 buck bond. Sounds good to me.<br />
<br />
I want to get 2 x 50 L kegs (one water, one sand) and 2 x 25L kegs as well to train with on the back lawn. I think empty a 50 L keg weighs about 10kgs.<br />
<br />
Im starting to compile quite an arsenal on the back lawn,1 X 300kg earth moving tyre, 1 X super large tractor tyre, 1 X small tractor, strainer posts and numerous truck & 4X4 tyres which I have made sleds out of. I do chins on the frame of my daughters swing.<br />
<br />
I also want to get a set of blitz chains, some strength bands and a kettlebell.<br />
<br />
Tyres are easy to get hold of. Most tyre shops have to pay to have used tyres collected so they let you have as many as you like, as long as you promise not to try returning them! -
[quote name='Red Beard']My bro in law is a fireman and trains with a workmate who is also a kickboxer and a fitness fanatic. On Xmas day my bro in law showed me the notebook they use to record all their own workout info. This kickboxer actually never does the same workout twice and designs a new workout for every session. For posterity he names each workout also. They do alot of kettlebell, boxing, skipping and bodyweight exercises for training as well as free weights and cardio machine rotations. I thought it was farken awesome. I hate routine and love variety. Im going to start designing new workouts for each sessions also. It might revitalise my approach to training. Maybe on this thread anyone who has created a new or interesting routine may want to post it for us all to use or brainstorm off. These workouts are especially useful when many gyms are often shut over the festive season or for anyone who wants an invigorating workout to blow out the cobwebs.<br />
<br />
I just finished a workout I have affectionately named "The Beast"<br />
<br />
THE BEAST<br />
<br />
Location: Back Lawn<br />
<br />
Training Type: Strongman<br />
<br />
Warm Up: 40 minutes Lawn mowing<br />
<br />
Superset 1: 5x3 reps Chins with 5x3 reps Beer Keg Clean & Press<br />
<br />
Superset 2: Keg Carry 20 metres, Strainer Post Walk Lunges 20m, Tractor Tyre Famers Walk 20m, Large Tractor Tyre Flips 20m. REPEAT 3 Times.<br />
<br />
Warm Down: 40 minutes Lawn mowing.<br />
<br />
Duration: 110 minutes.<br />
<br />
Result: Shattered.<br />
<br />
Awesome! Beats any gym workout Ive done this year hands down.[/QUOTE]<br />
<br />
Having spent at least 25 years as a gym rat (bodybuilding and powerlifting), about 5 years ago I simply walked away from that kind of training. Now, I'm totally into DIY-type training, including intervals, sprinting, medicine ball, sandbags, working out at playgrounds, and anything else I can think of.<br />
<br />
I've had some of the best workouts by far of my life--way better than anything I could do in the gym. I'm totally hooked on functional fitness.<br />
<br />
That there workout you posted above looks awesome. I'm off to find a tractor tire. -
Hey Red Beard,<br />
<br />
Here's a website that I love, and I think you'll get a lot of ideas from it. The guy's name is Ross Enamait, and he trains MMA and boxers. His training style is totally unorthodox. I've read a few of his books and I tend to integrate a lot of his stuff into my workouts. There are some amazing videos on Ross's website, and most if not all of it is DIY fitness. The guy is a total animal, yet he's smart and he knows what he is talking about. A rare find in the fitness arena.<br />
<br />
Enjoy:<br />
<br />
[url]http://rosstraining.com/blog/[/url] -
[quote name='davidav']Hey Red Beard,<br />
<br />
Here's a website that I love, and I think you'll get a lot of ideas from it. The guy's name is Ross Enamait, and he trains MMA and boxers. His training style is totally unorthodox. I've read a few of his books and I tend to integrate a lot of his stuff into my workouts. There are some amazing videos on Ross's website, and most if not all of it is DIY fitness. The guy is a total animal, yet he's smart and he knows what he is talking about. A rare find in the fitness arena.<br />
<br />
Enjoy:<br />
<br />
[url]http://rosstraining.com/blog/[/url][/QUOTE]<br />
<br />
Wicked, thanks mate! -
[quote name='davidav']Having spent at least 25 years as a gym rat (bodybuilding and powerlifting), about 5 years ago I simply walked away from that kind of training. Now, I'm totally into DIY-type training, including intervals, sprinting, medicine ball, sandbags, working out at playgrounds, and anything else I can think of.<br />
<br />
I've had some of the best workouts by far of my life--way better than anything I could do in the gym. I'm totally hooked on functional fitness.<br />
<br />
That there workout you posted above looks awesome. I'm off to find a tractor tire.[/QUOTE]<br />
<br />
Im sold on outdoor training as well now. I still go to the gym once or twice a week (40 mins absolute max per workout) to do the large compund movements I cant do one the back lawn eg bench, squat variations and trap bar deads. But I prefer to train outside now with kegs, tyres, sleds, posts etc. Im not that fussed on getting bigger anymore or phenomenally stronger, I just really enjoy lifting, moving and getting a real sweat up during workouts. I cant be arsed with the discipline or volume of eating/training required to put on mass but really want to keep strong and work on my overall fitness.<br />
<br />
Im also doing more bodyweight exercises like chins, pressups, prison squats, bench tips etc. The outdoor strongman stuff is perfect for me and it develops functional strength. Im trying to do combinations of exercises working in 3 min blocks and then resting for 2-3 mins before repeating several times. I also want to get a set of blitz chains and strength bands.<br />
<br />
I was starting to have trouble with my right hip/lower back from heavy squat and deads but with the variety in training it seems to be getting much better now. Im now trying to be strong, explosive but also lighter and more agile. Im about 108 kegs at the mo and would like to get down to the mid 90s. Im jogging regularly and would love to give the Round the Bays a crack in March. -
I've done a fair bit of reading over the past year or so about what types of workouts can help certain things like building muscle, fat loss etc. I'm converted to lower body/upper body supersets or circuits at high intensity with no or very little rest. <br />
<br />
I have experienced significant gains in strength, muscle and fat loss.<br />
<br />
My latest one for at home is 100x dumbell squats (holding dumbell in each hand, not the single dumbell squat), 50x 1-arm dumbell shoulder press (each arm). I break it up into a series of superets with very little rest.<br />
<br />
Then I follow it up by going out in the street and do 60m sprints up the road, walk/jog back to starting point for 1 set. Do 7-8 sets.<br />
<br />
After that your legs are burning, your forearms are feeling it, the shoulders 'sore' and the lungs are pumping from the sprints. Great stuff. -
Update? How did the Round the Bays go? Are you under 100kg yet
