Hey everyone!!! A special treat today!!! Remember my guest post on HoneyandLance.com ??

Well, Lance has returned the honour by doing a guest post for all of us here at Girlwithnoname.com.

Lance, expert rower that he is, shares with us a couple of rather grueling sounding workouts that he uses to condition for his sport but that you can do around your home (and you don’t need to be a rower to benefit from these workouts, trust me). LOVE IT!!

Thanks Lance for what you are about to bestow upon us: the regret that we ever read this post or tried this workout!! HAHA!!

Sounds killer to me and I can’t wait to try it. Any workout that makes me sweat profusely and wish I was dead is a GREAT workout in my books!!

Enjoy!

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Alright peeps, since I happen to be a sports coach and I still compete in my sport (rowing), I thought I’d share a couple of the more interesting workouts I do that’s simple to accomplish, a great workout, and, to stick with the theme of Girlwithnoname’s blog, stuff you can do either in or around the house.

Just to give a bit of background, we do a ton of cross training in rowing and I borrow liberally from different sports and training methods. Lately, I’ve been experimenting with crossfit style workouts for the variety…as anyone who trains regularly knows, it’s easy to get stale in your workouts, so trying new stuff is key.

Here’s an example of a workout I’ll do that’s quick, has a solid aerobic component, needs almost nothing in the way of equipment, and will actually hit you pretty hard if done correctly:

29’ total time (Each set has three exercises, rotate through each set three times before moving on, do as many good reps during work time as possible)

(:50 on/ :10 off) x 3 per set / :60 break between sets

Set 1 –

  1. Crunches
  2. Pushups
  3. Burpies

:60 break

Set 2:

  1. Leg lifts
  2. Back extension on Swiss ball
  3. Diamond pushups

:60 break

Set 3:

  1. Scissors
  2. Flutters
  3. Mountain climbers

The workout takes exactly 29:00, hits most of your major core muscles with a few upper body muscle groups thrown in and will also hit you aerobically if you rip through the burpies and mountain climbers like you’re supposed to.

All you need is a workout mat and a Swiss ball to make it happen, although you could get away with using neither and subbing an exercise for the back extensions.

I did this workout in my garage once and I was freakin’ drenched in sweat when I was done.

Want to keep your heart rate even more jacked? Try shortening the rest time between sets to :45 or even :30 seconds. Consider using this as a warmup before a run or bike ride.

Along the same lines, I’ve put my athletes through this workout and it was a killer. You need a standard 45lb barbell, weights, and a box or some kind of sturdy object you can jump on. Look for around an 18” height on the jump.

:45 on deadlift followed immediately by :45 military press with same weight (eg 75lb), then 30” rest

Then box jumps for :60 make sure to compress at both ends of jump.

Do 6 times. Total time is 18:00

This workout will DESTROY you before you know it. Try it with lower weight the first time because those military presses get awfully heavy. Heart rate will get up there fast.

Enjoy! If you have any questions about the exercises, ask in comments and I’ll try my best to point you in the right direction.

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Hey guys, like Lance says, if you have any questions or something he’s describing is not clear, then just post a comment in the comments section. I’ve threatened him with bodily harm if he doesn’t come through with the explanations in a timely manner (although it does worry me a bit that he said he likes that sort of thing)!!

… and further to that, if anyone out there decides to give these a go, I’d love to hear what you thought of them after you’re done … is it something you’ll do again? If so, let me know in a month or two how its working out for you!

That’s it for today… hope you guys are having a great week and we’ll see ya soon!
Girlwithnoname