Today I re-introduced my body to H.I.T. training by doing 6 circuits of 5 exercises. Each circuit included 15 seconds of maximum exertion exercise followed by 30 seconds of rest (with no rest between circuits). I felt great during the workout (aside from being winded) and I felt even better after the workout. My energy level was through the roof for several hours after! Here is the workout (with video illustrations):
- Heavy Bag Work
- Jump Rope
- Sledge Hammer Drills (Right)
- Sledge Hammer Drills (Left) (Same as above)
- Ball Slam [I like to think of this exercise as a reverse dead-lift. I say that b/c in a proper dead-lift on the upward motion you push your hips forward (to avoid straining your lower back and to work the proper muscles). In this exercise I Use my hips and hamstrings to pull my body downward by pulling my hips backward as my arms (slightly bent) force my lats to work to slam down the ball. I create force with my lats to slam the ball, and create additional speed for the exercise with my hips.]
- Roman chair Sit-ups off Tire [The only difference is that I sit inside a huge tractor tire and hook my feet under the tire tread.]
A great workout to start the day! I plan on working my way up from 15 seconds of exercise to a 30 seconds of balls to the wall exercise followed by 45 seconds rest, and then on to circuits of 15 seconds each with NO rest followed by a 60-90 second rest between circuits. And from there on to 15-30 minutes, performing each exercise for 2-4 minutes then moving on to the next with as little rest as possible. The whole process will probably take 3-6 month to work up to, but it will be worth it.