Tempo Games Workout

I'm back.  I have no good excuses but I'm going to try.  My boys play college ball and we have had the great opportunity to go to all of their games.  I have been out of town a lot and enjoying every minute of it but I have neglected my blogging duties and my attentiveness to your well being.  I promise to be better.  While you are trying to forgive me, please do the following workout.  It is a simple but effective concept.  The workout is endurance based.  We focus on strength, moving in multiple planes and even throw in a few anaerobic intervals to get our cardio push.  You do the same sequence with every exercise.  Below is the sequences written in terms of counts to perform the movement.

The Sequence
Up two counts Down two counts (cts)
Single cts Up and Down
Isometric hold (Example:  Lunge down and hold) 8 cts
Pulse 8 cts (Small contractions, not just bounces.  Try and pulse up against gravity instead of down with gravity)
Up three cts, Down one ct-4 sets
Up one cts, Down three cts-4 sets
Up 4 cts, Down 4 cts (Uber Slow)
Single counts

The exercise outline was the following:

1. Warm Up (rehearsal effect-practice all the movements you will be performing later on)
2. Lower body sequence(Depending on your leg work selection, you may have to repeat to work other leg, example: lunges
3. Upper body sequence
4. Anaerobic Interval (30-90 high intensity movement)
5. Cool Down

Let me tell you,  my Chisel class did this workout today and it's simple but intense.  You keep the same sequence for the legs as well as the upper body exercises.  Pick a weight and try and stay with that same weight the entire sequence.  While your are doing endurance training, it is not a good time to have heavy weights.  Go lighter and Endure.  I will list the exercises that we did today but you can definitely implement your own moves.  Just try to consider moving in different directions or planes of movement when you put your exercises together.  The changes in tempos are  a catalyst to get those calories burning.  You keep changing things up on your muscles and they have to respond to all of the changes.  You also incorporate both slow twitch and fast twitch muscles fibers when you mix up the speed of how you recruit your muscles which is another plus.

Lower Body

• Squats
• Side Lunges with slider disk under outside leg.  (Weight is on inside leg)j
• Reverse Lunges with ball
• Goblet Squats

Upper Body

• Bicep Curls
• Tricep Extensions
• Overhead Presses
• Chest Presses while lying with upper back on ball

If you haven't forgiven me by the time you read this blog then go and do the workout and you will be too weak not too.  Giggles.