Garage Workout #1

Garage Workout #1

-        Utilizing a series of equipment that I have accumulated, I created a training program that utilizes both the aerobic and anaerobic systems to develop the entire body.  Each program targets a broad spectrum of muscles groups and works to actively engage the large and small movers.  In addition, each program exploits one area above and beyond the others to encourage stress and change.

Equipment
- Gloves (work, bike, football…just something to protect your hands, more specifically your finger tips)
- Tractor Tire (free from a tire store, weight 80-150 pounds)
- Sledgehammer (8lbs)
- Medicine Ball (12lbs)
- Farmer Carry (some type of suspended weight like a dumbbell, milk crate, log)
- TRX Suspension System (or any other type of suspension type or rope)
- Bar with Weight
- Dumbsbell with Weight
- Heavy Bag
- Skipping Rope

Program
Tire Flip (100 ft)
- utilizing a squat lift with a wide base of support.

Sledgehammer (10-20 per side, 20-40 total)
- full extension with a full swing, let the hammer do the work at the end of motion.  Target is the tire.

Reverse Medicine Ball Toss (10 repetitions)
- Squat load of a medicine ball, extended arms.  Anterior raise of medicine ball and toss up and over.

Farmer Carry with Lunge (100 ft)
- Walk set distance lunging every 10^th step.

TRX Row and Curl Combination – High Row, Low Row, Bicep Curl (10 repetitions, each consecutive)
- Wrists facing down to wrists facing in to wrists facing up with elbows high.

Bar Shoulder Press (10-15 repetitions)
- Elbows in, core tight, press overhead.

Hammer Curls (10-15 repetitions)
- Wrists facing in through entire range of motion.

Heavy Bag Pick Up to Squat to Press (100 ft)
- Pick up heavy bag so that it is flat.  From low squat load heavy bag into a front squat position and press overhead while rising from squat.

Skipping (100 rotations)

                  Each activity is done to repetition completion or distance completion.