Exercise Ball with Dumbbells!

October 18, 2012 at 11:46 am | Posted in Desmond's Workout | Leave a comment

After a couple of busy days, I finally got to catch some workout! I used my exercise ball and set of dumbbells to do a quick 20-minute workout. As usual, quick but yet intense workout.

Set:
1) Thruster into Squat with Quick Row (7kg x 2)- 5×2 Reps
2) Front Lunge with Kayak row (7kg) – 5×2 Reps
3) Chest Press on top of Exercise Ball (7kg x 2) – 10 Reps
4) Slow Standard Pushup 5x
5) Single Leg knee tuck Pushup Hold (R) – 10 Reps
6) Single Leg knee tuck Pushup Hold (R) – 10 Reps
7) Leg Raise into Crunch (See-Saw) – 10 Reps

Little or no rest in between
Complete 5 Rounds
I complete in approximately below 20 Minutes

LCB Workout (Legs/Chest/Back)

October 10, 2012 at 2:01 am | Posted in Desmond's Workout | Leave a comment

 

 

Nothing but a good LCB workout in the morning. This is how I worked my Legs, Chest and Back quickly within 15 mins. 

Set:
– Side Hops x 30 Reps
– Dumbbell Clean (Right) (10kg) x 10 Reps
– Dumbbell Clean (Left) (10kg) x 10 Reps
– Side Hops x 30 Reps

– Wall Hang Pushup Hold with Leg Crunch x 10 Reps
– Plyo Pushups x 10 Reps
– Wall Hang Pushup Hold with Leg Crunch x 10 Reps

– C Hold One Hand Resistance Band Row (Right) x 10 Reps
– C Hold One Hand Resistance Band Row (Left) x 10 Reps
– Pull ups x 5 Reps
– C Hold One Hand Resistance Band Row (Right) x 10 Reps
– C Hold One Hand Resistance Band Row (Left) x 10 Reps

Little or no Rest in between
Complete 3 rounds for Time
I completed approximately 15 Mins

Morning Dash

September 24, 2012 at 1:06 am | Posted in Desmond's Workout | Leave a comment

While people are dashing for trains and buses early on Monday morning, I am doing my own version of MORNING DASH right at my home completely my workout. I used a bit of accessories this time. Thought I combined a few items to do this. TRX, Resistance Band, Dumbbell, Gliding Disc. 

Set:

1) TRX Single Leg Squat (Left) x 10 Reps
2) TRX Single Leg Squat (Right) x 10 Reps
3) Resistance Band Side Raise Hold – Standing Chest Press x 10 Reps
4) Standing One Arm Dumbbell Row (Left) – 12kg x 10 Reps
5) Standing One Arm Dumbbell Row (Right) – 12kg x 10 Reps
6) Gliding Disc Pushup Hold – Side Sliding Knee Tugs x 10 Reps

Little or no rest in between exercises
Complete 5 Rounds for Time
I completed in 15 Mins

Barbell Combo

September 6, 2012 at 1:58 am | Posted in Desmond's Workout | Leave a comment

 

I did the following workout in 30 mins. I went to the gym. There were 3 guys there already working out. After 30 mins, they are still there, while I completed my workout. One guy was focusing mainly on his shoulder, sitting on the bench trying to lift as heavy as he can, but long rest in between. Two guys who were friends would do a set, following by a couple of minutes of talking and playing on their I-Pad. Well, the 4th guy is not too bad. He focused on his chest and tricep, only for me to observe at one exercise he did his Cable Triceps Pulldown wrongly (-_-). 

Anyway, my point here is to carry out an effective workout:
1) You need not be carrying the heaviest of weights
2) You need not stay in the gym for hours to be effective
3) Rest Time is important. The longer it is, the less effective it will be.
4) Execute your exercise correctly or else Injuries will follow you!

I did the following workout and I tell you, I am aching on my back/hamstring/glutes!

Warm Up: 
– 1 round of 14kg Dumbbell Goblet Squats x 20 Reps
– 1 round of 20kg Dumbbell Goblet Squats x 16 Reps

Set 1: 
– Barbell (10kg x 2) Deadlift x 12 Reps
– Barbell (10kg x 2) Row x 8 Reps
– 3 Rounds

Set 2: 
– Barbell (No weights) Clean x 10 Reps
– Barbell (No weights) Snatch x 8 Reps
– Barbell (No weights) Row + Snatch x 6 Reps
– Barbell (No weights) Row + Deadlift + Snatch x 5 Reps
– Barbell (No weights) Row + Snatch x 6 Reps
– Barbell (No weights) Snatch x 8 Reps
– Barbell (No weights) Clean x 10 Reps

Set 3: 
– Cable Hips Rotation (16.25kg) (Left) x 8 Reps
– Cable Hips Rotation (16.25kg) (Right) x 8 Reps
– Cable One Arm (Left) pulldown into Chest Press (8.25kg) x 8 Reps
– Cable One Arm (Right) pulldown into Chest Press (8.25kg) x 8 Reps
– 2 Rounds

4 Quick Combo Exercises

August 23, 2012 at 2:12 am | Posted in Desmond's Workout | Leave a comment

 

Even though I used a lighter for this session, I can tell you, I was already breathless halfway through. Sometimes weight matters in a workout, but the interval you set can equally burn one person out as well. 

Set:

– Standing Quick Chest Press into Thruster (4.5kg x 2)
– Dumbbell Row into Quick Clean (4.5kg x 2)
– Skater Jumps
– Dynamic Pushups with Vertical Jump

50 Secs of Exercise / 10 Secs of Rest
3 Rounds
Complete in 12 Minutes

Cool Down Stretch:
– The GRID

Super Quick Intense Less than 10 Min Workout

August 17, 2012 at 1:58 am | Posted in Desmond's Workout | Leave a comment

I had to complete a super quick workout in order not to be late for work. I used 2 dumbbells, an exercise mat and a pull up bar at home. 

Set:

– Thruster (7kg x 2) (x3) into Dumbbell Pushup (x3)
– 5 Pull Ups

Little or No Rest in Between
3 Rounds
Complete within 10 Minutes

Fast Run + Stationary Exercises

August 13, 2012 at 1:57 pm | Posted in Desmond's Workout | Leave a comment

Finally a run! But I decided to combine a fast run along with some stationary exercises to make it tougher for me. Running alone, I will switch off my mind. 

Warm Up Run
Approx 600 Metres Run

Set:

– Pull Up x 10 Reps
– Wide Pushup x 10 Reps
– Diamond Pushup x 10 Reps
– Single Leg Squat (R) x 5 Reps
– Single Leg Squat (L) x 5 Reps
– Fast Run Approx 600 Metres

Complete 3 Rounds
Complete in approximately 30 Minutes.

Cool Down:
Stretching with SMRT Core Grid

Let’s Burn the Calories!

August 10, 2012 at 10:23 am | Posted in Desmond's Workout | Leave a comment

I was thinking of going down for my overhead bridge sprints. A change of mind made me carry this new 15-Minute Quick but intensive workout. It burns more on my back, because of so much engaging on my core. 

Set
= 5-Count Pulse Squat (9kg)
= 3-Count Single Leg Deadlift Jump with Pushup (Left /Right)
= Alternate One-Hand Dumbbell Row (9kg) (Left/Right)
= Back Lunges With Shoulder Press into Side Hip Twist (9kg) (Left/Right)
= Plank into Pushup Hold into Plank
3Rounds
50 Secs of Exercise / 10 Secs of Rest
Complete in 15 Minutes

15-Minute Workout on Legs and Core

August 7, 2012 at 3:49 pm | Posted in Desmond's Workout | Leave a comment

 

 

This workout is much shorter than those I posted before. 15 Minutes was all I took to complete. Space needed? 2 Metres by 1 metre. Here goes… 

Set:
– Dumbbell Swing 9.5kg
– Gliding Disc Spiderman Pushup
– Single Leg Deadlift with Jumps (Right)
– Single Leg Deadlift with Jumps (Left)
– Plank

50 Secs of Exercise / 10 Secs of Rest
3 Rounds
Complete in 15 Mins

Quick Full Body 10-Min Workout

July 13, 2012 at 3:10 am | Posted in Desmond's Workout | Leave a comment

I did more than just 10 minutes of workout today. But the following is an extract of what I did in one of the sets. It took just 10 minutes and just that can be enough to consider as a good workout. 

Set:
– Kettlebell Swing (12kg)  30 Secs
– Side-to-Side Dumbbell Row  30 Secs
– Core Roller  30 Secs
– Rest  30 Secs

5 Rounds
Complete in 10 Minutes

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