Day 23: Home Workout!

Well I decided to work out at home today (in the rain, of all things), since all I needed was a couple of kettlebells; a place to do pull ups; my handy TRX; and my own body.  Here was my beast today:
Negative Pull Up: 5 sets of 10
Circuit (30 seconds for each exercise; 1 min rest) x5:
2-Handed Kettlebell Swing
Right-Handed Kettlebell Swing
Left-Handed Kettlebell Swing
Hand-2-Hand Kettlebell Swing
***Octagon Pushup: 2 sets
***Jump Tuck: 3 sets of 15
***TRX One-Legged Squat with Crossing Balance Lunge: 3 sets of 10/leg
***TRX Atomic Pushup: 3 sets of 10
Dead Clean and Press: 3 sets of 20/side; 35 pound kettlebell
***Overhead Squat: 5 sets of 6; 20 pound kettlebell
Circuit (30 seconds each exercise; 30 seconds rest after each circuit) x4
Squat Thrust
***Sprinter's Lunge
Jumping Jacks
Thoughts:
Negative Pull Up: Ow...after the first couple of sets, it starts to burn.  Think a regular pull up, only you have to let yourself come back down to the ground as slowly as you can (I generally do a 4-5 count).  Painful, painful, painful; but there's a method to the magic.  You see, lowering slowly is called an eccentric exercise.  When resisting gravity, your muscles are about 120% stronger, and are better able to resist weight; thus you will become stronger.
Kettlebell Circuit: Take the 2-handed kettlebell swing:

Yeah, I'm a swinger ;-)

Do that motion for 30 seconds.  Then without stopping, swing the kettlebell with your right hand.  After 30 seconds, swing the kettlebell with your left hand.  Swing for 30 seconds.  Finally, swing the kettlebell, alternating hands, for 30 seconds.  Then you may rest.  Feel the burn yet?

Octagon Pushup: It's back for another round!  Back by popular demand.  Feels so good!

Don't forget to breathe!

Jump Tuck: Nothing really to say about this; jump up and tuck your knees to your chest.  Go fast!

TRX One-Legged Squat with Crossing Balance Lunge: Check this bad boy out (and yes, I threw in some jumps):

Check out those arms!

TRX Atomic Pushup: Lovely little move, only I increased the repetitions.  3 sets of 10 this time (minus the weight vest).

Here's a video of me doing them with the weight vest:

With an extra 20 lbs!

Dead Clean and Press: Doing 10 is getting easy.  Doing 15 starts to hurt.  Doing 20 brings about amounts of pain never before experienced.  In a good way, mind you.

Overhead Squat: A visit from yesterday.  This seemed easier; more of a ROM (range of motion) exercise.  Much better than from yesterday.

Circuit:

Squat Thrust: Take the first part of the burpee, and you've got the squat thrust.  Your hands never leave the ground.  A lovely little exercise to get the heart rate up.

Sprinter's Lunge: God how I love these things.  I tried to up the speed a bit.  For those of you that need a refresher on what the sprinter's lunge is, check it out...

Rock Hard Core!

Jumping Jacks: Nice way to end off the set.  It felt a little easy; I'll be sure to do more next time.  

That's all for now, I gotta get to bed for work.  Until tomorrow!