Here’s a quick but efficient HIIT circuit I created to knock out during naptime. I love working out with Avery, but sometimes, you just need space. Otherwise, they’ll walk right into the dumbbells you are holding as you perform your workout. Not good for anyone!
You might need another pair of dumbbells for the lunges with a curl to overhead press, but work with what you have on hand. Hey, if your kid is awake, use them as the weight!
I put leg work first since legs are such an integral part of our body and literally carry us each and every day at work and at home. Treat them well, keep them strong, and feel awesome! Plus, you need to make sure you’re ready for an impromptu playtime session anytime, anywhere.
What I love about this circuit is that it can be tailored to any fitness level depending on the weight used, rounds completed, and intensity it’s performed. Even if you have only one set of weights, try completing the circuit faster than the last time.
With the colder weather setting in, I love having routines like this to satisfy my need for fitness while staying indoors. Give it a go and please, let me know what you think. Looks like Avery is ready to rock!
Back in Mid-September, I wrote how I had started Cory Gregory’s Squat Every Day Program. As you might gather based off the name, it’s where you squat….every day.
We’re not talking body-weight squats either, it was all about heavy barbell work where you hit a max single for most days. Of course, there were some days I strayed from the routine like when I was in Raleigh, NC at the National At-Home Dads Convention where I used the heaviest dumbbells in the hotel gym for split squats, goblet squats and sumo squats. I also performed several sets of heavy triples, used the common 5×5 approach, or even bottom position squats on saw horses some days.
Deviations aside, I still got under the barbell (besides the 3 days of dumbbells) to do heavy squats for 50 consecutive days. I planned to stop at 30 days, but then kept on finding myself starting each workout by doing squats. I’d say this is the last day, but then do the same thing again the following day. Finally, I hit 50 days and the physical and mental aspects simply caught up with me; I was done.
I wasn’t sure what to expect, but I have increased my front squat by 25 pounds and back squat by 15 pounds. For someone who has been lifting for several years, that’s pretty good gains, especially since I still suck at increasing my food intake to make even better gains.
Sunday, November 1st marked my 50th and last consecutive day of squatting, and out of all of the many variations I performed, the squats with a 10 second (yes, 10 full seconds in the bottom part of a heavy squat!) was by far the most difficult both physically and mentally. Doing front-to-back squats (perform a front squat, rack the weight, and then go right into a back squat which makes one rep) is a close second.
No, I don’t expect anyone else to really care about how many days I’ve squatted, but I’m proud of myself for sticking to it and have a new place for squats in my heart. It feels weird to not go right to the squat rack in my garage, but I won’t lie, it’s a little nice too. Actually, I’m taking it somewhat easy this week, but think I’ll commit to a video-based program utilizing dumbbells.
I’ve done it before, and plan on incorporating barbell work in the program because, well, I just love the barbell. I mentioned my injured shoulder about a month and a half ago, and I finally went to a chiropractor who confirmed it’s a strained rotator cuff. He said I can still lift, just focus on light weights and high reps. This is one reason I’m choosing the workout video that use dumbbells to lift in the 8 – 12 rep range.
At least I can still do heavy squats! Hopefully I’m as disciplined about going easy on my shoulder as I am about always exercising (too much if you ask most people) and I’ll make a full recovery.
Sorry for absence of cute toddler pics and blabbing on about my current squatting achievement and new routine. Speaking of our cute little girl, she’s the other reason I’m leaning more towards a workout routine to do inside. Now that it’ll be getting colder and she’s a little lot more vocal about what she likes and dislikes, I expect being inside and not in a cold garage would suit her preferences.
So that’s where I stand in the exercise world for the most part. Still on that quest to gain strength, just taking a new, hopefully smarter, approach.
Have you ever followed a workout video program?
Did you like or despise it?
Care to share details? I’d be interested to hear your thoughts on different programs.
You know how you can make awesome plans for the upcoming weekend only to have them fall out of place for one reason or another? That pretty much happened to us this past weekend.
Not like we had a full agenda lined up, we just planned on being in good health to tackle our backyard project and continue with my Squat Every Day routine. Well, an infected and inflamed eye for Going Mom and some sort of sharp pain (thinking rotator cuff tear) in my right shoulder kinda wiped the whole “in good health” part of our weekend out.
My poor wife has been battling her eye infection for several days and it has only gotten worse. I think, but we’re not entirely certain yet, that it’s on its way to getting better, but only time will tell. It’s driving her, and therefore me, crazy, and I wish I could do something to rid her eye of the crap.
For me, I’m sure my OCD habit to exercise with heavy weights almost daily helps my shoulder pain not one bit, but I keep going anyway. We had a lot of rain which made the ground nice and soft (very muddy), so I did what I could in the backyard by shoveling dirt and moving it out with a wheelbarrow. Yeah, all “smart” moves when you’re nursing an injured shoulder.
I’m hesitant to go to the doctor because, one, sometimes all symptoms disappear when I do, and two, making Avery go to the doc with me after her having to go not long ago would be traumatic for the poor girl. Again, time will tell, and then I’ll tell you here on the blog. I know you’re all concerned, right? 🙂
Speaking of, the one person not ailing this weekend was our growing girl, so that’s a plus!
With a painful eye, Kelley still took some excellent shots of Avery while cleaning all around the house. We aren’t idle people, so even when we’re sick/hurt, we still find stuff to do. The house is much cleaner as a result.
Avery “helped” Mommy clean and rearrange things all over the house this weekend and she hardly wanted anything to do with me. I’d ask her one question and she’d run away whining to Kelley. Meh, I know it’s just a phase. Besides, I was able to get a lot of cooking done for my two beautiful girls without having to worry about tripping over a quiet toddler in the kitchen. Cooking parents, you know what I’m talking about.
Butternut Squash and Kale Fritatta = Winning
She has become great at working out with Mommy and Daddy, and the newest exercise seems to be the plank. Luckily, she’s not doing that in the kitchen, yet, but a more advanced version using her head and rocking chair.
I don’t know about you, but that would hurt my neck amongst other things and I’m proud of her feats. She knows she strong too. How strong you ask? Well…
We never taught her to pump her fist like that, but it’s only right that she does it to show her strength. Right?
Not much outside playtime happened as a result of the rainy weather, and poor Avery didn’t exactly understand.
But getting to spend time with Mommy seemed to make her forget about outside. As is apparent….
Now we’re back to the beginning of another week, but Kelley will be taking off to stay home as I go to the National At-Home Dads Convention from Thursday to Sunday. I’m excited, a lot, but I know I’ll miss my two girls back home and will be eager to see them on Sunday.
I have a little food prep to do so my wife can enjoy my excellent cooking (yeah, I’m biased) while I’m away. I feel this week, short as it may be, will still drag on.
Do you still find things to do when you should really just be resting?
Do you like going to conventions? Any ones in particular if so?
An at-home dad on a mission to keep it real when it comes to food, fun, and raising a healthy, happy family.
