When was the last time you went back to a thousand?
This is the rhetorical question posed by the previous one US Marines Aaron Marks Introducing his latest workout – a full-body circuit of 1,000 reps total. This routine is for anyone who lacks gym equipment but would like to improve their conditioning and overall fat and grit loss
You know who’s not exercising? weak-hearted;
Featured coach: Aaron Marks is a United States Marine Corps veteran who served for four years as a robotic guide with the 2nd BN Division, 8th Marines at Camp Lejeune, North Carolina. He now lives in Portland, Oregon, and is also a programming and athletic consultant Hard to kill fitness And a full-time member of bravo sierra team.
Required Equipment: “NBB” (nothing but body weight)
respect the time: Set aside an hour (more or less) for this exercise, depending on your fitness level.
Exercise overview: The Marks circuit is straight forward—a set of seven exercises you’ll work from head to toe, four rounds of 225 reps combined, and a total of 1,000 reps by the end of the workout.
Divide the reps as you like (or need). In each round, you can either perform all repetitions of the exercise before moving on to the next round, or cycle back and forth between exercises. For example, you might want to break down 40 reps of Burpees while mixing in some Supermans or leg raises.
“This exercise can be as fun as it is challenging. Whether you’re training with a friend or in a group, or aiming to beat your best time, anything goes with an exercise like this. Can you add equipment? Sure, but at your own risk.” For example, I did aerobic squats with a 60-pound Go Ruck Sandbag, and the second round was a lot harder than I expected.
Don’t say I didn’t warn you! ”
Aaron Marks “Hard to Kill” 1000 Reps, Full Body Circle
Heating: do five to 10 minutes of light cardio, followed by a full-body dynamic stretch, before completing the next routine.
“One of the things I like to do before a workout is warm up with a very light jog to get my blood flowing and warm my body,” Marks says. “I’ll usually run for two or two songs, so it’s about 4-6 minutes. So pick two songs to correct your brain, and start running. Another great alternative is shadow boxing (for all the fighters out there).
“Warming up properly is very important in exercise. In addition to preventing sudden injuries, a good warm-up will really help you activate your muscles to get the most out of your workout. A strong warm-up for 5-10 minutes changes everything.”
the exercise: Complete 4 rounds of the following exercises
- Diamond Press – 25 Reps
- Air Squat – 40 Reps
- Mountain Climber – 60 reps
- Superman – 35 Actors
- Burpee – 40 reps
- Cannon Sit-ups – 30 reps
- Lying leg raise – 20 reps
Rest periods: “While this exercise isn’t for the time (although it can be), rest just as long as you need to in between rounds,” Marks says. Most people will also need rest during rounds and exercises, especially in moves such as burpees and diamond push-ups. Rest as needed to complete all repetitions.
Disclaimer: As the number 1000 suggests, this is a very high volume and challenging exercise. Don’t try to write as is unless you’re in fairly good shape. If you’re not sure, do 1-2 rounds of the circle instead of all fours. You’ll often fail to do this with 1,000 reps, but it will still provide enough exercise.
- Diamond push-up This is an exercise that focuses on the triceps muscle with the index finger and thumb touching to form a diamond shape.
- Aerobic squat Perform this quickly if desired, but make sure your thighs are parallel to the floor on each rep.
- Mountaineer Feel free to make these “one count” mountain climbers, where each “right-left” is a reps. Get these things done ASAP.
- Superman Slow down this movement a little, making sure you can feel the gluteal contraction on each rep. Use the Supermans as a short rest for your lungs – you’ll need them for your next workout…
- burpee Touch your chest to the floor and jump at the top of each rep. Forty reps per round would be tough; Relax as needed and get it done.
- Cannon Situp This exercise is similar to V-up (lying face down, starting with legs extended and arms above head), except instead of touching your hands and toes together, lift your legs and torso off the floor until they meet the bend of the knees. The top of each rep should look like the “cannonball” you do in the pool.
- false leg raise Lie face up on the floor with your legs extended and arms on the ground at your sides for stability, raise your legs (keeping them straight the whole time) so that they are perpendicular to the floor, then lower them down.