I was a bit nervous heading into Denver Comic Con because one of my cosplays was Brandos, which combined Thanos with Brand from Goonies. Which meant I had to go sleeveless. It was nice to have a specific goal in mind, often fitness requires specificity for me or going just kinda feels like routine, which is never fun.
As DCC came closer though, I had almost no time for workouts. So I started doing concentrated pushes where I got my heart rate going, then kept it up so the workouts were intense, fast, and got right to the point. So here was a workout I did that takes all in all about 30 minutes if you're in solid shape, but may take longer if you aren't used to this type of training with such concentrated sprints.
Either way, once you get through it, it's fantastic and you'll feel terrible right after, but as you get better and give yourself a proper recovery time, this is a great way for Dorky Dads to get in shape, and stay in shape.
QUICK DISCLAIMER
I am not a certified fitness instructor. I'm simply a guy who loves working out and wants to share workouts with you. Ask your doctor if you are healthy enough for this exercise and ask professionals for help and advice.
WARMUP
7 Minutes Yoga or Cardio.
(I usually hit a rowing machine or bike. And when I use the bike, I do some carpal tunnel stretches because my life is on a computer!)
Once done with warmup, find a machine that has both dip bars and chinup/pullup bars available. I recommend one with weight assistance because I start with a light weight, do a ton of reps to get the heart going. Then reduce the weight with each set and go to failure. Don't worry about reps, worry about pushing yourself until you can't.
SPRINT 1
DIPS
CHIN-UPS/PULL-UPS
Round 1: 50 pounds of assistance. Do reps until failure
Round 2: 35 pounds of assistance. Reps until failure.
Round 3: 20 pounds of assistance. Reps until failure.
Round 4: 10-15 pounds of assistance. Reps until failure.
Round 5: No assistance. Reps until failure.
(This is what I do after many years of lifting. If you can't do unassisted dips or chin-ups, then start with more weight assisting your movement. The principle being that each round should have less weight. I also recommend changing your grips on the chin-ups or pull-ups. One time I'll do underhand close grip, next time wide grip overhand, etc.)
After Sprint 1, find a relatively open area. Get a box or something you can hop on without losing stability. I use 18" elevation normally. 24" if I want to push myself pretty hard. If you've never done them, start with a low box to get comfortable. You also need a weighted ball you can either throw against a wall or slam into the ground. Again, if you're unfamiliar start low, work your way up. That will help you avoid fatigue and injury. This is about quality movement to keep the heart rate going! For these, you need to do all five in a row, then take a break between rounds. Make sure you know your target heart rates for your weight and age! Slow it down if you exceed it!
SPRINT 2
JUMPING LUNGES (ON THE BOX)
MOUNTAIN CLIMBERS
SIDE-TO-SIDES
ELEVATED PUSHUPS
BALL THROWS/SLAMS
Round 1: 10 reps, all exercises one after another.
Round 2: 12 reps, all exercises one after another.
Round 3: 15 reps, all exercises one after another.
Round 4: 15 reps (or as many reps as you can safely execute), all exercises one after another.
For cool down, you need to slow your heart because at this point, unless you're training for marathons, you're going to be going pretty fast. If you don't have a rope trainer at your gym, then I recommend 10 minutes on a rowing machine using the same principle as below or 10 minutes of yoga, starting with more intense stretches and working your way down in difficulty to calm your body and slow your heart. That way the next morning you won't be sore as all hell!
COOL-DOWN
Rope Trainer
Highest Level: 30 seconds
Down 1 Level: 1 minute
Down 1 level: 1:30
Down 1 level: 2:00
Down 1 level: 5:00
Stretching, if necessary. Listen to your body!
So there you have it! My high-intensity workout that helped me get ready for Denver Comic Con!
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