GSP RushFit Strength & Endurance

Erik Owings
Year Released: 2010

Categories: Circuit Training (cardio and weights)


There is a 46 min. tutorial “Foundation Moves” to demo & explain form for the exercises & concepts: squats, lunges, push-ups, sit-ups, back extension, rotation, core activation, burpees & “addressing the dumbbell” (form for exercises that use dumbbells). Two pairs of dumbbells are used for this workout (light, medium-heavy). The first and second rounds consist of just bodyweight exercises (mix of standing & floor exercises), the other three have weighted exercises (and focus on unilateral exercises). There are two background exercisers, along with Erik (trainer) and Georges. It’s a thorough total body workout (high rep, low-no weight), most of the exercises are max reps, performed at a moderate-brisk pace, except for the isometric holds. Modifications for less impact/intensity exercises are shown.

Warm-up (10:50 min)- 10 exercises performed for 1 minute each.

Torso twists
Side bend (alternating sides)
Walk out arms to plank position/walk feet into standing/starting position (one rep in one direction, then turn around & repeat in other direction)
Ginga (alternating rear lunge from capoeira)
Squat down>walk out to plank position>push-up> return to standing position
Lateral Lunges (alternating, both arms come to the front of body)
Walk out to plank position>Push-up>lateral plank w/ 5 second hold (alternating sides)
Air squat (squat w/ both arms in front of body)
Bird/dog- hold for 5 seconds, work on one side, then repeat on other side.
Roll down (similar to pilates version)


Work section (29:48 min.)

60 seconds is given for each exercise, 5 seconds of that used to transition into the next exercise


Round 1 (5:11 min.)

Air Squat: squat w/ both arms in front of body in lowered position.

Iso Squat: Isometric hold in bottom position of squat (should be low).

Hands Off Push-Up: Start in plank position, lower down to floor, lift hands briefly off of floor, return to starting position by completing push-up.

Back extension: this is also known as prone cobra. Lie face down on floor, lift legs, chest head off of floor and isometric hold. The arms are held close to the body and rotated, so that the palms face up.

Pop-Up: Start with knees on the floor, facing front. Jump (pop up) up into squat (plie or standard) position, and place knees on floor (one at a time), repeat. Modified exercise: lie face down on floor, push off arms to pop up into squat position, or can step from plank position into the squat (and step back into plank).

Active rest (60 seconds): Erik & Georges discuss some tips during this time, too.


Round 2 (5 min.)

Each exercise in this round is performed for 60 seconds.

Air Squat

Squat Thrust

Push-ups

Burpee: squat thrust, push-up with jump up after returning to the standing position.

Lateral Plank: Alternating 5 second holds on each side.


Round 3 (5:37 min.)

Lateral Lunge (60 seconds): dumbbells held in both hands. Alternating sides, dumbbells reach for floor, when lowering down, and return to hips on the lift of exercise by pulling up.

Rotating Overhead Press (60 seconds): dumbbells held in both hands, alternate rotating to side (small squat into facing side, pivot on ball of foot) and performing single arm overhead press.

Rotating Bent Over Row (30 seconds): Alternating row w/ a small, alternating, static side lunge (opposite leg to arm rowing is bent).

Alternating Upright Row (30 seconds)

Rotating curl (30 seconds): Biceps curl lift w/ alternating hand grips at top of lift (palms up, palms down, reverse).

Repeat entire sequence again.

Active rest (60 seconds)


Round 4 (5:10 min.)- uses one dumbbell. lighter one of set.

Each exercise is performed for 30 seconds.

Around the World- uses one dumbbell, rotate to side (small squat into facing the side, pivot on ball of foot) while rotating a dumbbell around the front of upper body (starts at about waist level) and circles the back of the head.

Single Arm Swing: overhead swing.

Dumbbell High Pull: same arm as used for previous exercise.

One Leg, Single Arm Row: Balance on one leg, while the arm on same side is performing rows (opposite arm counterbalances body during movement). Modified exercise: foot is on ground/leg to rear for balance.

Diagonal Press: Face forward w/ one foot in front & one in back, arm w/ dumbbell punches upward (towards the front) at a diagonal (back leg has weight transfer from entire foot to ball during the punch).

Repeat entire sequence on other side.

Active rest (60 seconds)


Round 5 (5:31 min.)- Uses the heavier dumbbell, floor exercises.

Twisting Floor Press (60 seconds each side): Uses one dumbbell. Body is in closed guard position (lying on back, knees are bent & crossed), single arm presses up with upper body twisting to the opposite side (head and shoulder of pressing arm comes off of floor).

Half Get-up (60 seconds): Uses one dumbbell. Transition into the sitting position of the GU before returning to the starting position.

Prone Alternating Dumbbell Row (60 seconds): Also known as renegade row, body in plank position w/ wide stance of legs/feet, while performing alternating rows.


Cool-down (6: 52 min)- All on floor, 30 second hold for each exercise

Hip flexor stretch w/ arm up, repeat on other side

Side straddle (full split position) or butterfly stretch (alternate exercise)

Hamstring stretch (both legs, straight, facing forward, bend at waist & arms reach forward)

Hip extensor/abductor stretch- legs both bent to 90 degrees, one in front and one in the back (front leg, outside of leg is flat on floor, back leg has inside of leg flat on floor)> bend at waist to bring upper body forward (as far as possible), elbows rest on floor.

Lat stretch- start in quadruped position> extend both arms forward> sit/drop back the butt to the heels and hold (cues to widen stance of knees to also stretch the adductors).

Chest & shoulders stretch- arms straightened in the back of the body & hands clasped together, and arms are lifting upwards, this is performed while sitting on the heels.

cardiomama

04/09/2011