Weekend Workout: Male Version

The day off provides an excellent opportunity to arrange yourself a long workout according to all the rules. We are in no hurry, we can completely surrender ourselves to this occupation and pay attention to every muscle of the body. Equinox Trainer Hicham Haouzi has just developed a great weekend workout. And he approached this business creatively, so it's worth a try.;)

Warm up (10-15 minutes)

As a warm-up, you can jog on a treadmill or try interesting new exercises that will warm up your whole body and prepare it for the work ahead.

Workout (65-75 minutes)

The first lap is performed in 4 sets with 90 seconds rest between cycles at a heart rate of 70–80 percent of maximum. After a short break of 2-3 minutes, proceed to the second round. Rest again for 4–5 minutes, do short cardio, and close the workout with a cool down.

First circle (22 minutes)

Do all exercises for 1 minute, then take a break for 90 seconds and start a new approach. Follow 4 sets.

Swing kettlebell

Legs slightly wider than shoulders, hold the kettlebell with both hands extended in front of you, slightly squat down, pushing your hips back, lower the kettlebell and wrap it between your legs. Then push the pelvis forward with force and swing the kettlebell up to shoulder level. The abs should be tense, the shoulders should be lowered (not rising to the ears), the lower back is under constant control. Repeat the exercise.

Cossack squats with the ViPR machine

Legs 30 cm wide, toes slightly turned to the sides, ViPR in raised arms directly above the head. Bend your left knee, right leg straight, toe turned toward the ceiling. Move ViPR to your left shoulder and do a deeper squat. Then return to the starting position and repeat the squat on the right leg.

The ViPR (viper) is a hollow rubber trainer with strategically placed handles. Used for pulling, throwing and other exercises. Weight - from 4 to 26 kg.

Dynamic plank with alternate stretching of arms

Stand in a plank with an emphasis on the wrists or forearms: elbows or palms rest on the floor under the shoulders, the back is without deflections, the stomach is pulled in, the legs, body and head are in one straight line, the heels and crown are stretched in opposite directions. From this position, without raising your shoulders and continuing to stretch your body in one line, bring your right hand out in front of you to shoulder level. Lower your arm and repeat on the left side. When alternating sides, try to keep the body in the same plane (do not turn the body to the side while extending the arm).

Jumping rope

Jump rope with alternating legs at a comfortable pace.

Rest - 2-3 minutes.

Second round (22 minutes)

Do all exercises for 1 minute, then take a break for 90 seconds and start a new approach. Follow 4 sets.

Kettlebell squats

Feet shoulder width apart, each hand has a weight. Bend your elbows, holding the kettlebell in front of your chest, palms facing each other. Perform a standard squat: the pelvis is pulled back, as if you want to sit on a chair, the weight is on the heels, the knees do not go beyond the feet. While lifting from the squat, push the kettlebells up, keeping your arms straight above your head. Repeat the exercise.

Side throws with the Sandbell trainer (sandbel)

Feet shoulder-width apart, sandbel in arms outstretched above the head. Rotate your torso to the right, slightly bend the knee of your skating leg and drop the sandbel to the floor. Raise the machine, return to the starting position and repeat the exercise on the other side. Continue alternating sides and maintaining control of your entire body.

Examples of exercises using the Sandbell machine

ViPR lunge squats

Legs together, keep ViPR in front of you at shoulder level (the simulator is parallel to the floor), elbows bent. Lunge back with your right leg and sit down: both knees are bent, the right one practically touches the floor, your back is straight. Simultaneously with the squat, raise your left hand above your head and bring ViPR to the right side (the simulator is perpendicular to the floor). Return to starting position and repeat on the other side.

Side step + "Skater"

Legs shoulder-width apart, arms bent at the sides at the elbows. Move into the skating position: bend your right knee, lift your left leg bent at the knee, and take it back a little. The right hand goes forward, the left hand goes back. Then, in two short and quick side steps, move to the left side and return to the position of the skater. Stay in it for literally a few seconds and move backward with an added step. Continue moving from side to side, stopping briefly in the skating position.

Rest - 4-5 minutes.

Cardio (10 minutes)

Try to get the most out of this part of your workout. Listen to your body and slow down when necessary. Memorize or write down the time it took you to complete your cardio workout and try to do it in a shorter amount of time next time.

Training composition:

500 m on the SkiErg ski simulator;
50 kcal on an AirDyne exercise bike;
500 m on a rowing machine.

SkiErg ski simulator technique

Setting up and working technique on the Assault AirBike exercise bike

Rowing machine technique

Cool down (10-15 minutes)

To complete the workout, you need to stretch your tired muscles a little, catch your breath and bring your heart rate back to normal. Don't stop at all. Walk slowly, stretch gently, and catch your breath.