Catching Workouts
Wherever you are and with whatever you have you should be able to “catch” a workout.
It may be done with some odd equipment, or with none at all. Whatever you have available and feel like doing.
I have decent work capacity. Why? Because I’m constantly tacking on small amounts of volume to my day be it in PT, in the gym, or at home doing fun little sessions.
Sometimes I’m too amped up and need to expend some energy.
I have a little collection of “toys” if you will at home to play with:
- ab wheel
- elitefts light band
- pushup handles (for L-Sits)
- pair of 10lb dbs (shoudler and arm feeders)
- 20lb kettlebell
Extra Play Sessions
If i don’t feel like straight calisthenics I’ll play with something out of the above.
Late last night it was the kettlebell.
You’d be surprised that a kettlebell only weighing 20lbs can be so useful.
Swings? I get great pumps here.
One arm rows? Great muscular contraction. (I use hand on my own knee, and a high body angle)
High rep side bends are in order.
Last Nights Mini Session + An Awesome Way To Do Kettlebell Swings
This is what I did:
- 1-5-1 swing pyramid switching hands each number. 2 sets, one started right hand, 1 started left hand
- 2×25 one arm rows each hand
- 2×50 side bends each side (one set each hand only holding the KB with my middle finger)
What did I get from this?
Well I got:
- A solid glute pump
- An upper back pump
- A side pump
- A surprising pump in my hand around the middle finger (I’m not kidding)
AND most importantly I got myself out of my head and feeling better with the world.
So this uplifted spirits, calmed me down, and got me a bit of volume adding to my work capacity.
Some other takeaways:
- The alternating hands KB pyramid is a very fun way to do swings. It’s far less monotonous.
- I like side bends. Like the MacCharles 50 for wrist curls, I could see doing similar for 50-100 reps here and getting stupid heavy on these. I’ve done around 135 for 3×15 on farmers walk bars without training this. It would bulletproof the core more, and I can see 135×100 easily.
- I have to get back to the MacCharles wrist curl 50s. I recently gutted out 95×50, 115×50 was a PR years ago, and I want 135×50 on camera because well weird strength.
-J