2011-05-23

Tomorrow Morning: The Matrix

Tomorrow, we'll wake up bright and early to tackle a workout I developed with my lovely wife. We call it the Matrix, because we developed it around a 4x4 grid. Each column represents an exercise, and each row represents a set.

I warn you in advance - this is a pretty tough workout. It combines classic lifts and core exercises with both upper- and lower-body plyometric moves. Why plyometics? I'll cover that in a future post.

The idea here is that each set works four major muscle groups and contains two "average intensity" moves, one "high intensity" move, and one "low intensity" move for maximum variation.

Here's how it works:

First Set:
  • 30 squat-jumps
  • 30 push ups
  • 20 upright rows
  • 50 alternating crunches (right elbow to left leg, left elbow to right leg, etc.)
Second Set:
  • 30 unweighted squats
  • 30 clapping push ups
  • 20 upright rows
  • 50 hip raises
Third Set:
Fourth Set:
  • 30 jumping lunges
  • 30 one-legged bosu ball push ups; jump from one foot to the next with each "up"
  • 30 bent rows (each side)
  • 50 trunk-twist crunches (With your knees bent and in the air, do a full crunch; then, while in the "up" position, bend your right-side torso toward your right knee. Repeat on the left side.)
Up Next: The Marathon: Part V - The Tempo Run