Get With The Program: The Whirlwind Workout
Hey everyone! How are you all doing?
I know you’re all eating well and working out regularly – right? Remember – I’m always watching!
So the other day I wrote on my Facebook page that I had a great workout, and many of you asked me to post what it entailed. So here it is – The Whirlwind Workout!
I call it The Whirlwind Workout because I literally used every muscle and felt super pumped by the end of the routine. It was just one of those days where my energy, drive, and choice of movements aligned for a truly amazing workout. And unlike most of my circuits, this workout calls for THREE work-sets and is structured a bit different! Try it out and maybe the stars will align for you!
The Whirlwind Workout
* Warmup –10 minutes Versa Climber; rower, jumping jacks, or bike as substitutes.
Circuit # 1
1. Pull-ups x failure
2. Triceps Bench Press x 12 repetitions
3. Jump Rope x 30 seconds running in place
4. Dips x 15 repetitions
5. One Legged Deadlift w/Stability Matt or Bosu Ball x 12 repetitions
6. Rocking Abs x 30 seconds
Rest 45 seconds and repeat twice time (total of 3)
*rest 60 seconds before going to circuit #2
Circuit # 2
1. One Legged Pushups w/ knee raise x 15 repetitions
2. Seated Cable Row x 12 repetitions
3. Dumbbell Squat x 15 repetitions; Just hold them, don’t press overhead.
4. Jump Rope x 45 seconds running in place
5. Hanging Leg Raises x failure
6. Jump Squats x 50! No BS, I did 85! Try mentally thinking of 5 sets of 10
Rest 45 seconds and repeat twice more (total of 3)
*rest 60 seconds before going to circuit #3
Circuit # 3
1. Barbell Bench Press x 15 repetitions
2. Lat Pull downs x 15 repetitions
3. Swiss Ball Pikes x 15 repetitions
4. Low Back Hyper Extensions x 15 repetitions
5. Burpee, Kettlebell, Shoulder Press x 15 repetitions (my favorite!)
6. Dumbbell Reverse Lunge w/side lateral x 15 repetitions
Rest 45 seconds then repeat twice more (total of 3)
*rest 60 seconds the go to Circuit # 4
Circuit # 4
Rest 20 seconds between each exercise
1. Kettlebell Hip Drives x 15 repetitions
2. Jump Rope x 1 minute running in rope
3. Dumbbell Squat WITH Shoulder Press x 15 repetitions
4. Dips x failure
5. Pushups x failure
6. Underhanded Pull-ups x failure
Rest 45 seconds and repeat twice more (total of 3)
You’ll notice there’s some rather tough pairing of exercises in certain circuits, and that the duration of the jump ropes grows with each set and that there are sets of barbell chest press following sets of triceps and pushups. This is deliberate to challenge and stimulate your body as the workout progresses. Plus, at the end we revisit some of the beginning set exercises and push for all out max effort.
I loved this workout and hope you do too. Let me know, I’d love to hear your thoughts. Don’t forget to follow me on Twitter to get my latest workout updates, and inspirational thoughts throughout the day!
All information contained within this site, Angry Trainer Fitness.com, is for informational purposes only. It’s not intended to diagnose, treat, cure, or prevent any health problem – nor is it intended to replace the advice of a physician. No action should be taken solely on the contents of this website. Always consult your physician or qualified health professional on any matters regarding your health or on any opinions expressed within this website. Please see your physician before changing your diet, starting an exercise program, or taking any supplements of any kind.
|Print article||This entry was posted by Alfonso on May 24, 2011 at 7:55 pm, and is filed under WORKOUTS. Follow any responses to this post through RSS 2.0. You can leave a response or trackback from your own site.|
No trackbacks yet.
about 6 months ago - 1 comment
Today I’m sharing another Classic ATF post that is worth taking a look at again. Last September I posted this mat / floor routine to show all of you that a great workout can be found in many forms. In this case, I demonstrated how going through a circuit of ten exercises right in your…
about 6 months ago - 3 comments
In case you don’t know Angry Trainer Fitness is based on the East Coast – I’m in Connecticut and my site producers Richard and Roger are in Hoboken New Jersey. And unless you live under a rock, you know that Hurricane Sandy just made her presence known in many areas with high winds and flooding…
about 7 months ago - No comments
Hey everyone – I have an awesome workout to share with you today. Many people are under the impression that they need equipment or have to hit the gym in order to get a great workout. Well it’s just not true! The truth is that with some basic exercises and a mat you can get…
about 7 months ago - 3 comments
Hey! So check this out, I have another awesome video workout for you today. And it doesn’t get much simpler than this. Everyone has two dumbbells lying around the house right? Well dust them off, look for them under the bed or beneath the boxes in your garage. Because today you’re going to actually use…
about 7 months ago - 6 comments
There are very few exercises that actually scare me when I see some people performing them. Well… the deadlift is one of one! I’m sure you’ve seen this in your local gym – people hunched over a bar loaded up with weight, exhibiting terrible form and looking like they’re going to break their back in…
about 8 months ago - 6 comments
Hi Alfonso, Please, please help! I had twin boys two years ago. I was 5″6″ and 125 lbs. and very fit when I became pregnant. I now have rectus diastasis as a result of giving birth to sons that weighed 8lb 8oz and 7lb 2oz. I am really sad about the fact that I…
about 8 months ago - 3 comments
Hey there – it’s Top 10 time again! We figured it was time to bring back one of our most popular strands here at Angry Trainer Fitness and to kick us off we have a very special top 10. Yep, today I’m sharing my favorite Angry Trainer Fitness Workouts that are on my YouTube…
about 10 months ago - 4 comments
Time for another workout here at Angry Trainer Fitness and this one is possibly our toughest program to date! I call this one the Wipeout workout because you should be totally spent by the time you’re finished! The big difference in this routine from most of my other regimes is that you’ll repeat each circuit…
about 10 months ago - No comments
Hey Angry Trainer! Been a fan/follower of yours for as long as I’ve been a GNC employee, so about 2 years now. I must say I love your approach to fitness and this lifestyle, debunking all kinds of myths that exist out there. My question is this – I’m doing a 10-12 mile Tough Mudder…