Here is a recent workout I did at home this week (in my garage that doubles as a home gym) - try it and see what you think. For the interval aerobic session I used a Concept II rower and a stationary bike and for the circuit I used:
- TRX system http://www.fitnessanywhere.com/
- 19" plyo box (bought at http://www.performbetter.com/)
- 30 lb. Dumbbells
- 3-kg medicine ball
Interval:
-4:00 row (set damping to 5) followed by 4:00 bike (100 W)
-3:00 row (d = 6) followed by 3:00 bike (maintain 150 W)
-2:00 row (d = 7) followed by 2:00 bike (maintain 200 W)
-1:00 row (d = 8) followed by 1:00 bike (maintain 250+W)
note: The goal with the 4 bouts of rowing is to row more than 2500 total meters
time: 20:00
Circuit:
-One-leg step-up - press MB overhead x 8-10 reps
-Inverted Row using TRX x 8-10 reps
-Push-ups with shoulder stabilization (aka T-push-ups) x 8-10 reps
-Core series (bicycle abs or standing trunk rotation x 15 and bird dog x 10)
-DB pushpress - 30 x 8-10 reps
-Hammer Curls - 30 x 12 reps
-Triceps pushdown or dips x 12
note: performed as a no rest circuit
Repeat 2-3x - your choice
Time: 15:00
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