i30×5: Day 5 Shoulders and Legs, Abs/Core
Posted on January 29th, 2010 in Workout Log | 5 Comments »
I had shoulders and legs today…
| Shoulders | Legs | Plyo/Cardio | Rest |
| 30 secs | 30 secs | 30 secs | 30 secs |
| Overhead press | Lunges | Shadow box | Rest |
| Lateral raises | Squats | Mountain climbers | Rest |
| Front raises | Wall Squats | Rest | |
| Bent over raises | Calve raises | Plyo clap push ups | Rest |
Complete 5 rounds of the above (40 minutes)
The workout is tough. I tried to find cardio/plyo exercises that put minimum stress on the legs. I think I have to find something to replace the burpees. The mountain climbers aren’t too bad since the legs are not pumping against gravity. The plyo claps push ups are okay, however, the shoulders are involved a bit. With all the shoulder work, by the 4th round you can feel it. I may have to find a replacement for those as well. If anyone has a good replacement for the burpees, let me know.
My shoulders and legs are screaming from this workout. The i30×5 is turning out to be a pretty good program (if I do say so myself). I can still feel the pump in my arms from Wednesday’s workout.
After the shoulders and legs workout, I did abs/core. I want to formalize the abs/core workout. It is still a work in progress. Actually, it works for me just the way it is, however, I wanted to create a workout with a defined outline that anyone can follow. I would also like to create it so it is progressive over the 90 days. Something like starting phase 1 with 3 rounds, phase 2 with 4 rounds and phase 5 with 5 rounds. I will go ahead and continue doing 5 rounds throughout the entire program. However, I would like design it so that less advanced folks can build up their fitness over time. Sorry, just thinking outloud
Oh, btw, I tried using an interval timer app on my iPhone. It is called “Round 1″. It works great. I set it so that is gives me a warning 5 secs before the completion of each interval. When the warning sounded, I knew that I had to crank out a couple more reps and get ready to move to the next exercise. I also set a 20 second delay at the beginning of the workout so that I could start the timer and have enough time to get into position.
This is the second video I have posted by this woman. Her workouts are pretty cool. In this particular video she does 4 different rope skipping routines, 25 reps of each. She continues to do as many rounds as she can over 15 minutes. It is sort of i30×5-like. Check it out…
5 Responses
That looks like a great workout! You hit all angles of the delts in equal fashion. Then doing wall squats with a stability ball will burn your quads to a crisp. (Ooops, change the headers of your columns.)
One cardio/plyo move I have in my repetroire is a move called “Rotating Pillar /Reverse Pillars.” Pillar is the standard push-up position. Reverse Pillar is opposite of that with legs straight. When I do this, it really ends up being the “crab” position. Anyway, rotating between Pillar / Reverse Pillar as fast as you can for 30 seconds is a killer core move…for me at least. I rotate clockwise one set, then counterclockwise the next set. Anyway, my two cents.
Lol.. I caught the header names like boxcarvibe did too!
Gotta ask.. do you work for Beachbody? Cause you should! These workouts are mean! Totally inspiring me to do something like this because I love that it touches base on everything: strength, cardio, and plyo!
And don’t forget that although plyo is meant to raise the heart rate, there are a lot of upper body plyo – won’t raise the HR as much as lower body plyo. Beside the plyo push-ups, my trainer has me do plyo rows, cable machine presses, bis/tris, pretty much full-body plyo.
As far as a substitute for burpees… I don’t know of any but if you find out PLEASE post it. Burpees tend to be tough on my knees when I’m coming up.
Steve… Hey, good catch on the headers. That’s what happens when cutting and pasting in a rush. I am real interested in the pillars. Do you have a link where I can check them out? It might be a good substitute for one the movements or perhaps something to add to my abs/core workout.
Annie… you caught the headers too. Thanks for proof reading. Wow… work for Beachbody! LOL… I wish! The design of the i30×5 workout, however, was inspired by the Beachbody workouts. I wanted to create something that had the intensity of their workouts and also something that would be a “balanced” workout. Thanks for the feedback on plyo. I am still tweaking this workout. Any and all suggestions are appreciated. Keep them coming.
Boomer:
Check out the move at :34 in this vid. They call them Push Up/Back Pillars, but there’s no “push up” in them.
http://www.youtube.com/watch?v=2dowNsA6tDg&feature=channel
Check out their other vids as they have a ton of ideas.
Yo Boomer! Looks like you are tearing it up man!
I enjoyed the video of the ripped up chick showing off her school yard jump roping skills. Especially when she made the switch to just a sports bra (-: