Muscle confusion

Scott Schwab

Now here is a workout that is sure to get things switched up for you. It is something that a group of us have made up to try and emulate the 300 workout. How you will start is get 15-20 pound weights and put them on the ground. Your goal is to crawl with these in your hands. As you take a crawl with each hand you will go up on your side and take the weight and raise it to the sky. Do the same thing with the other arm, and finish the crawl, where you will repeat this process 10 times for each arm. After this exercise you will take a partner and do vertical push ups. One person will do a hand stand and the other person will hold the ankles of the person in the vertical push up and assist them to complete 10 push ups. Its great for both participants because doing the 10 vertical push ups is very difficult, and for the person holding the others ankles it is like a pull up. Each person will do the 10 push-ups in the cycle for 4 sets. The next workout is to add in something that you enjoy. The next two exercises are whatever you would like to do. We chose the bench today. Which should be 75% of your max. 10 reps and again cycled into the 4 sets. The last workout is a simple curl with a twist. We will take a curl and slow it down as much as possible. Once you have the curl at its most vertical point you can turn the weights so your palms are facing out. At this point you will lift the weights above your head as far as you can. Remember it is not speed that makes this exercise great. It is slowly pushing those muscles to action. Once you reach the most vertical position, come down the same way and turn the weights to finish the curl, slowly taking the weights back to the beginning position. This will be done 10 reps and 4 sets. Effectively make your way through each of these four, or any other four that you choose. Make sure that you try the first two workouts in this exercise. Work on decreasing your time in getting through all of the exercises. I can promise you that you will be sweating profusely by the end of the workout. As always finish with some abs. I would say if you want to try something new, get a free standing bench, grab some dumbbells and lay horizontal on the bench. At this point you will take the dumbbells vertical above your head, put them together and with legs elevated at 45 degree angle; you will take the dumbbells down to be above your head horizontally to line up with the rest of your body and repeat 4 times. This is a great workout for the entire body and I can tell you that you will feel the burn. Good luck and have a great weekend. Give me some feedback on this workout.