Boston College Ultimate Workouts

Beginning is always exciting!  Today’s workout is a “max strength” day:

Some notes on how this works generally:

- Each dotted line is a circuit, so you complete that group before moving on to the next one.  For example; for today you will complete the 5 sets of shoulder presses and pistols before moving onto the pushups.

- There should be some rest in between sets, but not more than you really need.  Try to shoot for about 30 seconds to 1 minute.  Keep rest time during the sets to a minimum.

- Form is important!  If you need to do less reps to keep good form, then do that.  Particularly if you are new to an exercise worry first about mastering the movements and then the next time it shows up in a workout you can crush it then.

- The whole thing should only take you about 30 minutes so keep moving.  And, bring a watch to use as a timer to keep track of your rest and overall time so you don’t go over on either.

Instructions on today’s exercises and some substitutions:

DB (Dumbell) shoulder press: you can use a strength band if you would rather.  Here’s a video:

Pistols: I would suggest starting with the assisted pistols shown here:

Band pushups: again, you’ll need an exercise band for this one, but if you don’t have one just have a partner give you some resistance on your back:

–or–

Glute-Ham Raise: you’ll need either a partner or something solid to stick your feet under

Pullups: do we need some instruction for these?

Sledgehammer: unless you have access to a sledgehammer and a tire to hit, I would substitute a medicine ball chop instead

That’s it, remember to post how it goes for you to the comments.