The Hindu Workout is alternating sets of Hindu Squats and Hindu Pushups. This is a fantastic full body workout that really increases your range of motion and mobility, and it really helps to increase your lactate threshold which is the point at which your body starts to produce more lactic acid then it can clear from the bloodstream. This is also known as the anaerobic threshold. The more you train at this level, the longer you can work at higher intensities, the more lean muscle you build, and the more fat melts off your body. During the Hindu Squats, you really start to feel this in your quads. When I do this workout I try to do as many Hindu Squats as I can in 3 minutes without stopping.. This really burns the quads after a while. Then, with a minimal amount of resting to catch my breath, I go right to Hindu Push-ups for somewhere between 60 and 90 seconds. The most important thing is to make sure that you are maintaining excellent form for the whole set. Right now I'm at 100 squats in about 3 minutes and 30 hindu pushups in about 60-90 seconds and then rest whatever is left until 5 minutes elapses. At this pace I have about 600 squats and 180 hindu pushups in 30 minutes. My goal is to get to 1000 squats and 250 pushups in 30 minutes.. I'll let you know when I get there... These exercises work you through a full range of motion on the feet, ankles, knees, hips, shoulders, elbows, wrists, back so it's a fantastic mobility workout. Plus, it really gets your heart rate up and it's a super full body strength workout.. Best part is you need no equipment to do it. Actually, the best part about it is the feeling you have when you're done :)
The 30/300/3000 workout is a workout that my friend Jon Hinds designed for his groups at the Monkey Bar Gym... The idea behind this is to cover 300 yards of power wheel crawl (150 yds forward and backwards) and 3000 revolutions on the jump rope (1500 forward and backwards) in under 30 minutes.. In order to achieve this, you really need to complete the 300 yds of power wheel crawl in about 8 minutes, and then you still need to be able to get about 150 revs per minute on the jump rope.. When I do this workout I set cones 15 yards apart from each other. Then I power wheel crawl 15 yds forward, rest 3-5 breaths, crawl back 15 yds, rest 3-5 breaths... Do that 10x and you have your 300 yards.. By the time you get to the 6th or 7th set, this is very challenging (which is my way of nicely saying "it really starts to suck a lot").. On the last few sets 3-5 breaths isn't even close to enough for recovery but you just suck it up and go.. This is amazing work for your core and it's also very good for your mental toughness.. Then I'll hit the jump rope and I'll typically do sets of either 250 or 500 jumps forwards and backwards with minimal rest.. Last time I did this workout a few weeks ago I got it in 29:37! First time I ever got under 30 minutes. That was pretty exciting and it felt awesome when I was done... Doing this in a 300/3000 format may seem daunting at first, mostly because it is.. But you can start out at different levels. Try 100/1000 first with cones set 5 yds apart for the power wheel crawl.. Once you can do that in 30 minutes go to 200/2000 with cones set 10 yds apart for the crawl.. After that you go all the way to 300/3000.. If you don't have a power wheel (you should get one), or are having trouble getting those kinds of distances on a power wheel crawl you can substitute bear crawls for the power wheel crawls until your core gets strong enough to handle longer distances on the power wheel..
Give these workouts a shot. Set goals for yourself and work at it till you get there. You can achieve anything if you put your mind to it. The best part is the results. You feel great and you look great. This is functional conditioning at its best..
Enjoy,
Kevin
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