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Calling WOD / circuits experts

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RodgerIconCalling WOD / circuits experts11-02-2013 @ 13:16 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
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Right,

I said Id help the mrs to try to lose some weight by creating a weights type work out, and something I could do with her. I wont be entering any u90kg this year unless I lose weight....

Thinking of something we could both do in the back garden

Kit I have (which is very limited) is:-

40kg log (she cant lift this as too heavy so just for me)
one threaband type thing
skipping rope
2x15kg plates
2x10kg plates
2x5kg plates
4x2.5kg plates
2x1.25kg plates

I dont really have a clue, so after some inputHappy
slimsimIcon...11-02-2013 @ 14:07 
My asshole is not watertight.
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Rodger said:Right,

I said Id help the mrs to try to lose some weight by creating a weights type work out, and something I could do with her. I wont be entering any u90kg this year unless I lose weight....

Thinking of something we could both do in the back garden

Kit I have (which is very limited) is:-

40kg log (she cant lift this as too heavy so just for me)
one threaband type thing
skipping rope
2x15kg plates
2x10kg plates
2x5kg plates
4x2.5kg plates
2x1.25kg plates

I dont really have a clue, so after some inputHappy

Firstly, I'd question why it's going to be weights based if the main goal is weight loss? I think cardio based circuits would give a bigger bang for your buck and would still improve muscle tone.

I'd be inclined to focus the work around BW exercises such as burpees, spotty dogs, dips between chairs, press ups with various width hand spacing, squats, lunges, step ups. Maybe use the plates so that some form of rowing movements can be done, or even a farmers walk type arrangement.

I think 1-min per exercise alternating between upper body and lower body exercises with some core work thrown in would be plenty hard enough. Happy
chaosIcon...11-02-2013 @ 14:39 
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An amazing human being
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Try this guy's perfect diet!

FlashIcon...11-02-2013 @ 15:29 
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King of the impossible
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Rodger I think si is right and body weight exercises will help with weight loss and conditioning a lot more in the early stages.

With regards to WOD's, follow this link http://www.wodshop.org/wods.html

Then, you will find the body weight link an it will throw you out a WOD to do, if you don't link it just click for a new one, also if you dont know what some exercises are, I certainly didn't, just YouTube them.

Once you feel fit after doing body weight stuff after a few weeks just click for weighted stuff or half and half from the menu.

All kinds of activities and all kinds of gains!

Hope this helps mate
RodgerIcon...11-02-2013 @ 15:32 
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salad dodger *missing*
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ok cheers siCool
unit94Icon...11-02-2013 @ 15:38 
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what is everyone's fran time?
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High rep clean and press is great for conditioning, this could be with the log or just a plate, skipping intervals are good. You could also skip between sets of more intense work to keep heart rate up and burn some extra cals. Then bodyweight stuff like push ups squat thrusts, squats or lunges possibly holding plates in your arms, burpees are another good exercise.
MarkIcon...11-02-2013 @ 15:52 
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unit94 said:High rep clean and press is great for conditioning, this could be with the log or just a plate, skipping intervals are good. You could also skip between sets of more intense work to keep heart rate up and burn some extra cals. Then bodyweight stuff like push ups squat thrusts, squats or lunges possibly holding plates in your arms, burpees are another good exercise.


Yep, teach her some form then do Grace.
Add in some body weight exercises and you'll have 25 mins of good exercise easily Happy
milsyIcon...11-02-2013 @ 16:14 
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Ne n coner a fuickex .ay ouse part we .be
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Post Edited: 11.02.2013 @ 16:15 PM by milsy
a friend of mine asked me to put togther a little workout for him he had no kit and not alot of room

told him to get an old army kit bag and a heavy duty liner bag fill with sand it wieghs about 40-50kg

gave him a list of lifts

swings
cleans
back squat
zerchers
step ups with bag on back
floor press with the bag

he picks 3 a day and starts 10 reps on each and work his way round knocking a rep off each time till he does a single on each with no rest and trying to beat the time he set last time he used those lifts

been doing it just over 2 month and has lost 2 stone with no change in diet he is pretty determind and has a big work capacity tho

maybe worth getting a sandbag?
RobboIcon...11-02-2013 @ 16:50 
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When I have enough cash, I get a deep tissue.
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Buy a couple of kettlebells Rodger. So much stuf you can do with them in the garden and incorporate it in what Si mentioned and your onto a winner
RodgerIcon...11-02-2013 @ 18:02 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
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Cools cheers for all your help fellasHappy
Thought we could maybe use one of the rubber coated 10kg plates instead of buying a kettlebell
spam_upIcon...11-02-2013 @ 19:05 
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Glorious spam
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death by 60kg ftoh log?
BoarIcon...11-02-2013 @ 19:10 
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Nothing left in the tank.
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Administrator
Since christmas i have lost 12lb by following these easy steps :

eat 2000 or less cals a day

do plenty of exercise

use a app like 'myfatsecret' or 'my fitness pal' to tott up calories in and calories out .... BOSH !!

and then just swan about looking sexy.
BoarIcon...11-02-2013 @ 19:19 
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Nothing left in the tank.
Member 5, 25588 posts
Administrator
buy a kettlebell !! tesco/aldi/asda have cheap ones .... but plenty of bodyweight stuff you can do , i use a heart rate monitor , its fun and you can make sure you are PLENTY PUFFED OUT !
RodgerIcon...11-02-2013 @ 20:09 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
Thanks boar, Im not looking to wipe out all my (lack of) strength though so I will have to adjust calories accordingly I supposeHappy
DomRedshawIcon...11-02-2013 @ 20:19 
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Uk limbo dancing champion
Member 2666, 6551 posts
SQ 202, BP 170, DL 255
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my mrs does a circuit for fat loss. its 3 sets of 10, x 3 exercises, x 3 circuits.

do 1 minute a set, so if ur set takes 30secs u rest another 30secs til the minutes up then start the next set. she does squats, clean n press, rows.
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