I subdivide it in three types of sets:
- High intensity interval training ab and trunk workout(core)
- Cardiovascular and legs
- Arm weight lifting
First, the abs Spartacus workout I have devised in order to concentrate on the abs, erector spinae and obliques.
Basically:
Abdominal twist whilst holding 16 pound cannon ball and lifting both legs | For 1 minute |
Rest for 15 seconds | |
Elevated push-ups with push-up bars | For 1 minute |
Rest for 15 seconds | |
Lateral crunches(left side)(/font) | For 1 minute |
Rest for 15 seconds | |
Dips with dip bars | For 1 minute |
Rest for 15 seconds | |
Lateral crunches(right side) | For 1 minute |
Rest for 15 seconds | |
Abs chair sit-ups(/font) | For 1 minute |
Rest for 15 seconds | |
Hyperextension of the lower back (erector spinae) | For 1 minute |
Rest for 15 seconds | |
Roller wheel for abs | For 1 minute |
Rest for 15 seconds | |
Jumping burpees with push-up | For 1 minute |
Rest for 15 seconds | |
Bycicle crunches | For 1 minute |
Then, the other regimen is to go jump or run climbing the stairs of a whole stadium, it takes approximately 1 hour. Tough cardiovascular exercise.
And finally, what I call the 'arm massacre'. I do every arm bending exercise known to human kind. Not really, but I try. For 10 repetitions, 3 rounds. Here are some of names for such exercises.
- Biceps curls(with barbell)
- Triceps curls(with barbell)
- Deltoid extensions(with barbell weights)
- Bended rows(with barbell)
- Dips(with chairs)
- Horizontal dips(with dip bars)
- Push-ups(with push-up bars)
- Pull-ups(at protruding second floor's platform)
- Overhead press(with barbell) lowering at back and front of the neck
- Bench Press