Laura and I are already on season 6 for Game of Thrones.
Hard to believe.
We can just demolish a television series when given the chance.
Not too hard though in reality.
Just watch 1 and maybe 2 episodes in a night for 5 out of 7 nights.
Another week and we will be all caught up and with the rest of the masses waiting to see what happens next…..
While that strategy is great for devouring television it also works quite well with fitness. In fact you could do quite a bit less.
Just 2 to 3 hours TOTAL per week will help change your life!
Which is why I bring you: Workout “B”.
Or as I prefer to call it:
Our Beginner’s Workout to Sitting on that Iron Throne and Keeping Your Head or Getting in Shape Too. Both are Cool Goals.
Before you precede you may want to catch the previous installments of this series.
Beginner’s Guide to Quite Literally the Best Warm Up in Like Ever
Without further ado, here is Workout B.
A1) DB or KB Squat Variation
I love these variations!
Having the weight condensed into a DB/KB and positioned up high on the chest works as a great counterbalance to help folks stay on their heels and get deeper than they could without the weight.
I know it is super counter-intuitive that you can squat deeper WITH a weight than WITHOUT one.
I guess magic does exist outside of Westeros after all.
Perform 2 to 3 sets of 8 to 12 reps.
For all clients, I prefer they start at 8 and work their way to 12 over the course of the month. Keeping the weight the same is totally legit, BUT increase if you can.
A2) Tall Kneeling Cable Row
Do you know how many muscles there are in your back?
I’ll give you a hint.
A lot……
Trying to separate a lower trap from an upper trap to that middle rhomboid can be quite daunting when you are stressed for time and have a kingdom to conquer.
This is why we just break down our exercise into a “horizontal” pull and a “vertical” pull.
Between those 2 thoughts you are going to get basically all of these super important muscles without overloading your kingly or queenly head.
Workout A took care of the horizontal pulls and this movement will take care of the vertical pulls.
Perform 2 to 3 sets of 8 to 12 reps.
For my fellas I prefer to start at 12 and count down to 8 going heavier each time. For my ladies I prefer to start at 8 reps and count up to 12 over the month.
B1) More Pushup Variations
I mentioned last time that folks have jacked up shoulders.
Yet we still need a set of toned arms and flat stomach if we want our subjects to adore us.
So more pushups!
Perform 2 to 3 sets of 12 Reps.
If you can do more than 12 reps the move onto a more challenging variation.
B2) Single Leg RDL from Dead Stop
A more knee friendly version of single leg training than what we provided in Workout A.
Working on balance to avoid tripping over your royal robes as well as speed should there be a revolt by the commoners and you need to make a hasty exit to your castle.
You can change the weight used or the height of the box to quickly progress or regress this one too!
Perform 2 to 3 sets of 8 to 12 reps.
All clients should start with 8 reps and increase to 12 over the course of a month. If you can increase the weight also go for it, but keeping it the same is still totally fine for any future ruler.
C1) Pallof Press Tall Kneeling
This is what we call and “anti-rotation” exercise.
It is great for swinging swords ;/)
Now you should have a body guard and have no business defending yourself but….just in case!
Perform 2 sets of 8 to 12 Reps per side.
Don’t worry about being a hero and maxing out here, QUALITY of movement is the most important thing.
C2) Reach Backs
A little more “TLC” for those shoulders.
They call it “weight lifter’s shoulders” for a reason, so we are as pro-active as possible to keep them happy along the way.
Perform 2 sets of 8 to 12 reps per side.
C3) King/Queen’s Choice
Much like Workout A, there are so many options here.
What do YOU want to work on or give a little extra attention too?
Let me know and I am more than happy to give you a ton of ideas!
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