Garage Workout 5-23-18

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Hello garage workout – my old friend. I missed you. I’ve probably said it before, but I’ll say it again – the parking garage at work is probably one of my favorite pieces of exercise equipment. Between the ramps and the stairs, there are a ton of things you can do to program a workout.

Putting all of that aside. I love doing a workout outdoors. Between the fresh air and the sunlight, there really isn’t a better way to “play” as an adult. I think that is in our DNA – playing outside is fun.

By far, my favorite garage workout of all time is THE TOWER! The cool thing is, my fellow garage workout’ers agree that THE TOWER RULES!

the tower

The idea is pretty simple. You start at the bottom of the parking garage. You do some type of activity up the entire length of the first ramp. When you get to the landing, you perform two exercises either for reps or time. Then, you recovery jog to the next landing, do something new up the length of the 2nd ramp, do two more exercises at that landing, and just keeping doing that same pattern until you reach the top of the garage.

We have 4 ramps in our parking garage. Money!

Running is the easy one. I tend to get the most groans when I program lunges, frog jumps, bear crawls, etc. Basically the stuff you’d hate doing for high reps on a level ground – yeah, I program that crap up a ramp!

Since this is usually an assault on your lower body, I aim to program upper body and core work in at the landings. On rare and torturous days, I’ll program in some burpees or even some plyo leg moves if the ramp programming is “light” that day.

On to the workout…

 

  • Warmup
    • 300 jump ropes – various skills
    • 120 jumping jacks – 20 reps each of various skills
  • Round 1
    • Ramp 1
      • 75% sprint
      • Chest slap plyo push ups x 10
      • X crunch x 15
    • Ramp 2
      • LUNGE
      • Full jack plyo push up x 10
      • X crunch x 15
    • Ramp 3
      • Bear crawl
      • In/out push up x 10
      • X crunch x 15
    • Ramp 4
      • 75% sprint
      • Dive bomber push up x 10
      • X crunch x 15 + 5 second hold on last rep
  • Round 2
    • Ramp 1
      • 75% sprint
      • No momentum push up with plyo “pop” at the top x 10
      • X crunch x 15
    • Ramp 2
      • LUNGE
      • Rotating clock push ups x 12
        • Start in plank position at 12 o’clock, do a push up, plyo jump your hands to 1 o’clock, do a push up – repeat this entire process until you go around the entire “clock.”
      • X crunch x 15
    • Ramp 3
      • Bear crawl
      • Full superman push up x 10
      • X crunch x 15
    • Ramp 4
      • 75% sprint for half the ramp, then frog jumps the rest of the way
      • Full jack plyo push up x 10
      • X crunch x 15 + 5 second hold on last rep
  • Cooldown
    • just pace back and forth, and assess our lives

This bad boy weighed in at a 436 C burn on about 44 minutes of work (all in). The heart rate chart is pretty nice…

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…things got real during round 2. When I finished my second round of bear crawls, and saw the HR meter at about 170 on my wrist, I said, “…yeah, that’s about right…” Due to the limitations of wrist equipment properly measuring HR activity during non-running moves, I’m always pleased when it hits 170 or higher. That means I’m really working! In reality, I’m probably pushing the 180’s and/or close to my maximal HR.

The victory omelet at First Watch couldn’t come quick enough.

I think my heart rate just finally returned to normal about 4 hours later. Kidding 🙂

 

Do you have any fun and off the wall places that you like to work out? If so, please tell us all about it in the comments. If you enjoyed this post, please be sure to “like” and “share.” Thank you!

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One comment

  1. Yeah you know you hear me groan at the mention of bear crawls lol. Missed working out with you guys on Wednesday I do enjoy a good tower workout !

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