Not the Shake Weight—the Shake Weight DVD!

The Shake Weight might not be on your wish list for Santa, but perhaps you’d like to order this DVD instead:

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Work your hamstrings at the park!

You’re already good at working your quads with bodyweight exercises. Squat jumps, lunge jumps, bulgarian single leg squat, pistols, step jumps.

And you know how to work the upper body with no weights as well: If you’re at the park, you can do pullups on the monkey bars, dips on the hand rails, pushups with feet on step, body rows on monkey bars with feet on the ladder, flies on rails with feet suspended.

But how about the neglected hamstrings? What about them?!

Here’s a workout you can do in between your quad exercises to get you all wobbly-legged and sore the next day.

park workout, hamstrings  park workout, hamstrings

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My daughter Devan demonstrates the Monkey Bar Leg Curls. She is a pretty fit 13 year old. She does cheer, dancing, and track. And after a rest/pause set of 3×10 she laughed and said, “Whoa dad. I really feel them in my legs!” I love that little girl! {single tear}

Notice her superior form! See how she keeps her arms straight! With this exercise, curl your legs, not your arms. If you bend your arms you’d be doing body rows which are damn good, but this is not that.

See how she curls her body? This is also working her abs a bit, similar to knee lifts or as I prefer to call them, “body curls”. But the emphasis is on her hamstrings. They are working hard to curl the legs and pull her body up.

Hold it at the top for 1 Mississippi, then come down SLOWLY! Like I’ve said many times on this site: Don’t just drop like a sack of—brown rice! Take 3 seconds to return to the bottom position. Then a quick 1 second lift.

Get it?

Do 10 reps, then rest while hanging in the bottom position for a count of 10, and do another set of 10 (or as many reps ’til failure). Rest another 10 seconds while hanging and do it one more time. Then come down and do a jumping or upper body exercise. Or you can rest 45 seconds instead of doing an in-between exercise.
3 rest/pause sets
is one super set.
Do 3 of those sets for a total of 9.

We good?

Soon, I’ll post my complete PARK WORKOUT that I love so damn much. Whole body, baby!

Blast Your Calves—Once and for all!

If you are not seeing results in your calves despite training them like a beast, you might want to try this technique on for size.

This aint me btw. : (

From what I’ve experienced, heavy weight/low reps seems to do nothing for me. Maybe it does for you, or maybe it used to work, but not anymore, but overloading the calves with MANY MANY REPS seems to finally give me the limping, painful aftermath we all seek after working out.

Yes, you seek that. You should seek that. It means you kicked your muscles’ ass pretty bad and they’re pissed. Therefore, they’re going to get bigger and stronger so they can deal with your monkey ass next time you pick on them. You big bully.

Take, for example, yesterday’s workout. Besides squats and other crap I did for the quads and hams, I bombarded the calves with what scholars everywhere refer to as a “fuckload” of reps. 6 sets of standing, 6 sets of seated.

Smith Machine Calf Raises:
1. 15 reps or til you can’t take the burn (if you don’t get to 15, pause for 5 secs then continue like that ’til you hit 15) All the way down for a good stretch, hold it for 3-4 secs, then all the way up, stand on the balls of your feet for 5 secs really crunching that shit, then back down)

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Walk it out for 10 seconds.

2. 15 reps or til you can’t take the burn (if you don’t get to 15, pause for 5 secs then continue like that ’til you hit 15) All the way down for a good stretch, hold it for 3-4 secs, then all the way up, stand on the balls of your feet for 5 secs really crunching that shit, then back down)

Walk it out for 10 seconds.

3. As many reps as you can without altering the weight, again ’til your calves begin to FUCKING-SMOKE! (no need to hit 15 this time; just your max)

4. Now, jump around! On the balls of your feet, don’t let the heels touch the ground. don’t bend your knees. Jump HIGH. On landing, your heels will come down but they should barely “kiss” the floor if touching the floor at all. Perform a little hop in between and exhale before each high hop.
Do this for 20 seconds.
Your calves and FEET should feel pain.

Walk it out for 10 seconds.

5. 15 reps or til you can’t take the burn (if you don’t get to 15, pause for 5 secs then continue like that ’til you hit 15) All the way down for a good stretch, hold it for 3-4 secs, then all the way up, stand on the balls of your feet for 5 secs really crunching that shit, then back down)

Walk it out for 10 seconds.

6. As many reps as you can.

Walk it out for 10 seconds.

Total Standing Calf Raises: 65-75 (depending on the “as many reps” sets. Assuming 10 or 15) Plus 20 seconds of power jumps.

 

Seated Calf Raises:
1. 15 reps.
Add enough weight so that you can only do 15. But make sure you go down SLOWLY. Do them just like the 10 in 30 method of 1 sec up, hold 1 sec, 3 seconds down. Then hold at the bottom, ensuring a good stretch for 3 seconds.

Don’t make it so heavy that you’re conking out at 10. Remember, we’re going for max reps without getting ridiculous.

Walk it out for 10 seconds.

2. 15 reps.

Walk it out for 10 seconds.

3. ‘Til failure.

Walk it out for 10 seconds.

4. Jump around! Just like before. Jump up, jump up and get down. 20 seconds.

Walk it out for 10 seconds.

5. 15 reps.

Walk it out for 10 seconds.

6. ‘Til failure.

Total seated calf raises: 65-75 (depending on the “as many reps” sets. Assuming 10 or 15) Plus 20 seconds of power jumps.

DONE!  Total calf reps in all: 130 through 150 with no more than 10 seconds of rest between sets of 15. Plus 40 seconds of high calf power jumps.

The key to this madness is the very little rest times. You’ll be surprised how fast the calves recover and you’re able to do more complete sets. Also, the bodyweight power jumps will join in the ass kicking. Those calves have many bullies.

IF you don’t have a Smith, or just hate the shit out of it, you can use the calf raise machine at the gym. Or the leg press. In fact, if you’re trying to enlarge your calves like I am, you should train them TWICE a week, this hard, and alternate between doing them on the Smith (or standing calf raise machine) and the leg press machine. The press is significantly different because it eliminates one pivot point—your waist. Calf raises on the leg press are similar to Donkey Raises such as:

OH NO THEY DINT!

 

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