OK I saw this on Flakebook or somewhere and gave it a shot on Friday.
3 exercises Push Ups, Body Weight Squats and Pull Ups
done in a circuit, descending ladder format like this:
Push Ups – 10 reps followed by
Squats – 20 reps followed by
Pull Ups – 5 reps followed by a short rest of 10 to 15 seconds.
Then on to round 2:
Push Ups – 5 reps followed by
Squats – 15 reps followed by
Pull Ups – 3 reps followed by a short rest of 10 to 15 seconds.
Then on to round 3:
Push Ups – 3 reps followed by
Squats – 10 reps followed by
Pull Ups – 1 rep followed by a longer rest of 3 minutes or so.
That’s one circuit. I did three total.
On the last circuit, I added in the Push Up Pauses and Negative Reps (see explanation here)
and Isometric Holds on the last squat of every round (just pause in the bottom position for 20 seconds or so)
and Dead Hangs after the pull ups.
This made Round 3 significantly harder that the first two rounds. I was gassed and couldn’t maintain the short rest period between rounds.
A pretty good workout for less than 25 minutes in the gym.
If you can’t do a pull up (and many can’t so don’t beat yourself up), try negatives. They work great.
What do you think? How could you make this workout better? Comment below.
Mark aka The Old Spartan and Over-50 Fitness Savior is a 61 year old coffee guzzling father of five wandering the outdoors around Albuquerque, New Mexico. Mark helps Men Over 50 get lean, healthy and strong so they can be cool dads and grand dads using his signature Spartan Method system.