High Rep Routine Recap

I just finished 4 weeks of the High Repetition/Low Weight routine that I set out for myself in September.

My plan was to switch up more normal heavy lifting/low weight routines with something a bit different. I liked the routine because even though I lowered my weights to I could hit 10 to 12 reps I was still pushing myself hard. Plus, doing 3 sets instead of 4 and doing some supersets makes the workout go by so much faster.

I made sure to track my progress for the last 4 weeks (I was a little lax about doing this in the summer) and found that I improved on most things. Sadly though my squats stayed pretty much the same.

High Rep Weight Training Routine

Click the image for full size:

You can get a printable pdf version of this workout here

Medicine Ball Launch

In today’s kickboxing class, after being exhausted from ten 3 minute rounds on the punching bag we grabbed a partner and did this awesome exercise.

Grab a 15lb medicine ball and stand about 8 feet from your partner.

Stand with your left foot slightly forward and you right foot back.

Hold the ball to shoulder height with your left hand

Using the palm of your right hand, thrust the ball the forward at your partner twisting your right hip forward as you do so, as if you were throwing a punch. Try to keep the ball travelling in a straight horizontal line as much as possible, not a parabolic trajectory.

You partner will catch the ball and thrust it back to you.

Repeat for 2 minutes before swtiching to the left hand.

Related Posts:

• High Rep Routine
• Heavy Weight Leg Workout
• Weightlifting Check-in