Workout May 13, 2013

This is a smith rack mini circuit that I like to use.  We just had a new smith rack delivered to our school and I'm happy to have it.  Now I won't have to use the leg press and can do some heavier squats since we don't have a squat rack.

Smith Circuit Directions:  You will use the smith bar to do body weight rows and body weight push ups.  To make the push ups and body weight rows easier raise the bar to a higher level.  To increase the difficulty lower the bar as close to the floor as you can.  Also, you may use a stability ball to increase your challenge by placing your feet on the ball.  Make sure your body stays parallel to the floor and your hips dont sink or rise up.  The third exercise is the reverse lunge(see cues below).  When you do this circuit try not to rest between each exercise but move through each exercise as quickly as possible.  Do 3 rounds of all three exercises as quickly as you can.  (You should not sacrifice good form to do it quickly rather make sure you are switching between exercises as quickly as possible.)  

3 exercises in the mini circuit:

Smith rack push up with or without stability ball:  If you can do more than twenty push ups with your feet on the stability ball then put just one foot on the ball and extend the other into the air to increase difficulty.  Make sure you do the same amount of repetitions with each foot on the ball.

Smith rack row with or without stability ball:  Same directions as above except you are under the bar.  Once you can do twenty reps with both feet on the stability ball extend one leg perpendicular to the floor and row.

Smith rack reverse lunge:  Place both heels directly below the bar like you are about to do a squat.  Instead step back with one foot.  The foot that remains in the same spot will do all the work.  Push up through the stationary foot from the lunge position back to the starting point.  Do atleast 10 with each leg.

I will make a video of this mini circuit so that you can all get the idea of it.  Its very good for building muscular strength and endurance.  It also maximizes your time because it is a circuit that will hit most all of your major muscles.