Calesthenic Cardio Circuit

Q

quadancer

New Member
I'll be trying this today. Insomnia can have it's uses.

BW Calesthenic Cardio Circuit

Squat thrusts (2)
pushups (2) - roll over
crunches (2)
roll over & squat thrust to standing
jumping jacks (2) - side step into
windmills (2) - start rotation over

I've always worried about overusing the muscles I'm trying to grow doing cardio, and I think it's the reason a lot of us don't do cardio. So I limit the reps to two, cycle all over the body, and keep the core working here. With smooth transitions once you get the progression memorized, it should have the lungs working hard. So just think, "squat, push, crunch, jump, wind."
I can also see doing this HIIT style once the Vo2 uptake gets better, since I don't do much cardio. I'm thinking about maybe just 2 cycles hard and fast and 2 cruising for that. Also, I think I'll like this for it's variety as opposed to just cranking out mindless reps with something. I'm trying it out today...when I wake back up. This would be good on the ROAD, as we shall be monday for Christmas.
Merry Christmas, ironbenders!
 
Quad,
Looks like a decent cardio workout to me. Are you planning on doing this on your non-weight training days or every day? I personally am not doing any cardio work. It's all I can do to get in the time for the weight training. I have been thinking about stepping up the pace of my workouts, for whatever cardio benefit that might have.

If windmills are what I think they are you might be interested in the following article. On page 2 they discuss lumbar stability. http://www.t-nation.com/readArticle.do?id=1618485&cr=
 
Website acting up, have to type this over again...
I understand the point of the article, but windmills don't really use the full ROM for the back, and you're only doing 2-3 of them per circuit. Stand with hands on hips, legs spread, and touch left toe with right fingers, straighten up and do the other side. That's a windmill.
Squat thrusts, for anyone who isn't familiar, you drop down and put the hands on the floor in front of you, kick out to a pushup position (the reason to transition to them from these) kick back forward and stand up. That's one squat thrust. Keep looking forward throughout the movement.
 
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(quadancer @ Dec. 22 2007,15:25)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Website acting up, have to type this over again...
I understand the point of the article, but windmills don't really use the full ROM for the back, and you're only doing 2-3 of them per circuit. Stand with hands on hips, legs spread, and touch left toe with right fingers, straighten up and do the other side. That's a windmill.
Squat thrusts, for anyone who isn't familiar, you drop down and put the hands on the floor in front of you, kick out to a pushup position (the reason to transition to them from these) kick back forward and stand up. That's one squat thrust. Keep looking forward throughout the movement.</div>
I understand what windmills are now. I was thinking they were where you hold your arms out to your sides or place a broomstick across your shoulders and twist from side to side.

I've seen references to an exercise called a 'burpee'. I finally figured out that it is what I've always known as a squat thrust.
 
Burpees I find are the same thing, only you jump in the air when you come up; squat thrusts you just stand up. Burpees look good, sound stupid. They might be too much to add in here, as you'd really tire out; they're explosiveness training.
I did the circuit for about five rounds for a warmup before tonight's workout: it's a lot harder than it looks! I was gasping and definitely warm by the end of a very quick routine.
Next time I'll go much slower; I thought I'd have to rush to make it hit an aerobic state - NOT!!!
The second turnover - from crunches to the standup is a little uncomfortable, but I can't figure another way to get back up. Maybe it's just because my GHUT is in the way...
Try as I might, I couldn't think of a BW exersize to incorporate the lats in this routine; otherwise it hits just about everything lightly. It could be done in front of a chinning bar, but I was trying to make it generic for doing anywhere, anytime.

Somebody try this and let me know what ya think!
 
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(quadancer @ Dec. 22 2007,17:34)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The second turnover - from crunches to the standup is a little uncomfortable, but I can't figure another way to get back up. </div>

Maybe you could can the crunches and do 2 squats with your arms held out in front instead.


<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Maybe it's just because my GHUT is in the way...
Try as I might, I couldn't think of a BW exersize to incorporate the lats in this routine; otherwise it hits just about everything lightly. It could be done in front of a chinning bar, but I was trying to make it generic for doing anywhere, anytime.</div>


Push-ups are a damn good overall exercise that hit just about everything including abs and the core stabilizers. I think you are wise to keep it a do anywhere, anytime thing.

<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Somebody try this and let me know what ya think!</div>

I might give it a try tomorrow as a warm up. (But I ain't doing it no 5 times).
ghostface.gif
 
Quad,
I gave your warm-up routine a try today, since on Sundays I workout about an hour after I wake up and I should (but usually don't) do a good warm-up. I ended up doing 4 rounds, and was breathing heavy and felt raring to go afterwards. I did your version for the 1st round. I found the rolling around on the gym floor struggling to get up after the crunches to be a bit undignified for a guy my age. Then again I do Romanian Dead Lifts, and for a man there is no position you could willingly put yourself into less dignified than that.
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Anyways, for the next 3 rounds I substituted 2 squats for the crunches and felt good. It was stimulating without being exhausting. I'm going to continue doing this as a warm up before my Sunday morning workouts, and it would probably be a good thing to do EVERY morning. Keep us posted as to any improvements you make.
 
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