Saturday workout: Shifting Towards Intensity

I until recently, I use to take pride in the length of time I spent on each of my workouts. 90 minute workouts were pretty much the norm, but I am now changing my approach because my longer workouts were really lacking in intensity and not really effective. These workouts were filled with long periods of rest followed by quick, low weight, high rep count sets. Currently, I don't use any weights other than the occasional 10lbs. dumbbell, a kettle ball, and a weighted ball or bar. I think that I may need to add in some more weights later on, but right now I am really interested in weights. So, I am focusing on intensity exercises with short periods of rest designed to push myself father, but not to the point of injury.


Saturday's workout started with a 10 min. warm up, which was followed by three rounds of different exercises.



Round One:
5 burpees w/pushup
25 prisoner squats

5 burpees w/pushup
25 prisoner squats
5 assisted chin-ups

5 burpees w/pushup
25 prisoner squats
5 assisted chin-ups
15 squat jacks

Round 2:
100 high knees
25 alternating lunges each leg

100 high knees
25 alternating lunges each leg
25 mt. climbers

100 high knees
25 alternating lunges (each leg)
25 mt. climbers
25 bicycles

Round 3:
25 dips
10 one legged squats (each leg)

25 dips
10 one legged squats (each leg)
25 squats

25 dips
10 one legged squats (each leg)
25 squats
1 minute roman chair

cool down.

I didn't realize how difficult this would be until I midway into the second round. The high knees really stared to be more low knees by the end, and the one legged squats just hurt! I did this workout in a round 40 minutes and was a sweaty mess when I finished!