To me, its all about minimizing the amount of time in the gym and maximizing my results. This type of training allows me to concentrate more on my the specific drills necessary for my sport. If you are looking for something new or to throw in your current routine, try this. The push and pull core workout will leave you huffing and puffing for more.
1. Start with a lighter set of dumbbells anywhere in the range of 10-20 pounds.
2. In a standing position with dumbbells on your side perform a curl to an overhead shoulder press and then back down to starting position.
3. Slowly squat with dumbbells on your side.
4. Allow the dumbbells to touch the ground as you jump back into push up position or plank.
5. Perform a push up at this point. As you are pushing up, pull or row one dumbbell and quickly extend it into a side plank.
6. Slowly allow the dumbbell to fall back to plank.
7. Repeat step 5 on the other side.
8. Jump back to your squat position with dumbbells on your side. You have just finished 1 rep.
9. Repeat steps 2-8.
Perform 3-5 sets with 12-16 reps. If you are able to reach 12-16 reps with ease then raise the weight 5-10 pounds. I recommend starting with a lower weight and then increasing it set to set like your traditional pyramid.
Please view this video in the playlist. Keep watching the Performance Center for more tips and highlights.
Claude The Bod
