I’m BIG on sticking to the same routines for resistance training for a 3-6 week period for both myself and my clients. If it’s a conditioning or interval based workout i’m more about variation so our bodies have to keep guessing and adapting.
But, i’m also very stubborn about putting variation into my and my clients resistance training workouts when I do change them and we don’t go longer than 4 weeks without changing. During those 4 weeks I track and improve everything from amount of weight lifted, time it takes me to do something timed, increase the amount of reps within that time, etc. The point is I consistently challenge and test my and my clients bodies and neurology to keep it adapting, but I give it right at the sweet spot of time to make ideal adaptations before plateauing. That adaptation process equals results.
So yesterday i threw in a monkey wrench into my workout, a mace bell. One of our trainers at the studio (What’s up Antuan Trujillo) grabbed a few Mace bells to learn. A few weeks ago I started messing around with them in between clients. Today I felt proficient enough to incorporate them into a workout. So now, for the next 4 weeks i’m going to use this exact workout on Tuesdays to progress forward.
I like the mace bell as another tool in my transformation tool belt. In fact, this 20lbs bell was harder to manipulate than I thought. It requires a lot of full body awareness and proprioception (awareness of your body in space) to be safe. Start light and get your form down first.
If you don’t have a mace bell just substitute a Kettlebell and do halos and slash lunges. Here is today’s workout (it should take 30 minutes or less):
Circuit 1 3-4 sets
1. Macebell swing to offset lunge x 6 each side
2. Kb figure 8 farmers walks x 40 feet
3. Kb alt rotational Rows x 10 each
4. Ring dips x 10-12
Finisher 2 sets
1. 3 trips up and down 6 flights of stairs
2. 20 butterfly sit ups
Here is the video of me doing this workout (minus the finisher). Don’t take longer than 30 minutes total time to do this one.
Don’t forget to jump into the Mind Body Transformation Tribe for just $1. You get amazing workouts like this and coaching from yours truly on mindset, nutrition and exercise. I’ve decided to go back to a waitlist after August while I redo the site. Then we will raise the rates afterwards. Get locked into the legacy rate right now and transform your mind and body. CLICK HERE.