A workout to fight that fitness funk and get you going again.
By Ryan Nail, photos by Jeff Loftin Photography.
There are times in life when you go through peaks and valleys. There are highs and there are lows. The same can definitely go for your workout routine. It can get stagnant and it’s pretty easy to hit a plateau. You can either take time off and start over when boat season comes back around, or you can change your life by embracing this time and digging into it to do the things you need to do to overcome this and be better on the back end of the cycle you are in.
If you get stuck on a specific personal record you are trying to break or you are tired of not getting the results you want, that doesn’t necessarily mean your workout program isn’t working. If you just add some basic supplemental exercises to improve on those things, they will break you right out of that funk. For example, holding a slosh pipe over your head for 300 seconds will improve your overhead squat, and single leg squats with your back leg on a bench will help bring stability to your hips and knees, improving your performance on leg exercises.
Or maybe it’s not even about a specific exercise. Maybe your fitness is in a funk in general. Well, I have a workout for you that will rock your body right out of that funk and set you back on the right track to success. It’s called Up the Mountain, Down the Mountain. It starts with what is called a barbell complex, which looks like this: six deadlifts, six bent-over rows, six hang cleans, six back squats, six push presses and six push-ups. Do this for four rounds, increase the weight by 10 pounds every round and never let go of the bar.
Now it’s time for the workout. Grab a kettlebell and do three basic kettlebell exercises: the kettlebell swing, a goblet squat and the basic push-up. For more detail on the form of each exercise, simply type the name of the exercises into YouTube, and you will find guidance on how to do them. The reps look like this: five of each exercise, then 10, then 15, then 20 and finally, 25 reps. When you get to the top of the mountain, go ahead and bring it on back down with 20 reps, 15 reps, 10 reps and then end with five reps. Also, add weight as you do this workout.
So the workout looks like this: bent-over row, hang clean, front squat, push press, back squat. Complete six sets of each ( without setting the bar down) at 95 pounds. Then complete five sets of each (without setting the bar do wn) at 105 pounds. Then complete four sets of each (without setting the bar down) at 115 pounds. Then complete three sets of each (without setting the bar down) at 135 pounds. Yes this workout is hard, but you have to pay to play. And remember, next time you start to hit a plateau, have hope and know that you are going to come out stronger on the other side.
Kettlebell swing plus goblet squat plus push-up
5 + 5 + 5
10 + 10 + 10
15 + 15 + 15
20 + 20 + 20
25 + 25 + 25
20 + 20 + 20
15 + 15 + 15
10 + 10 + 10
5 + 5 + 5
As you climb up the mountain in this exercise, start with a 44 lb. kettlebell. As you continue to press up the mountain in reps, move to a 53 lb. kettlebell. And finally, as you climb back down in the rep count, use a 75 lb. kettlebell.
