Monday, September 16, 2013
Workout of the Day: Star Quality
I've been training hard all summer, coming off Comic-Con and headed towards my buddy's wedding I didn't let up. Working out at home can be tough sometimes because you lose motivation but going to gyms out here is just a pain. I'm either up at 5:00AM and not at full strength or hitting the weights at 9:00PM and temping insomnia. At home I can get in a session before or after work in 15-60 minutes. Generally I stick to supersets or circuit training, that way I ensure the best pump in the least amount of time possible. Some people like to sit around for minutes on end after a set but I like to keep it non-stop so it becomes a light cardio workout as well because I loathe cardio. Jumping rope and running have become my friends but I'd rather just slam some iron.
You don't need much in terms of equipment, I make due with a chin up bar ($20), a barbell and dumbbell set ($115), an exercise band ($10) and a jump rope ($10). That's $155 for 5 years of workouts for all you Poindexters out there. You can do weights in about a 5'x5' space in your bed or living room. I push the couch over and jump rope while watching TV.
However a cold brought on by a night of whiskey took me off my routine followed by a busy week of professional and social activities before the wedding seemed to take the edge off my training. Now that the nuptials are over I figured on having a fat week. People always beat themselves up for falling off their eating and training plans but let's be honest, most of us aren't making a living because of how good our bodies look. And remember that nobody is in shape all the time. Not athletes, not actors, not anybody.
My version: 1) Clean and Press 2) Chin Up 3) Push Up 4) Deadlift 5) One Arm Dumbbell extension 6) Barbell spider curl 7) Reeves Squat 8) Calf Raises - that's an 8 exercise circuit which I repeated 3 times followed by a few raises for the delts and curls for the forearms
This was followed by jump roping for 300 skips or 2 minutes of intervals for a total of 6 rounds. All of this was done in under an hour, about 25 minutes for weights and 25 for jump rope and abs.
Check out the Bond bromance: