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Hey guys, welcome back to Urban Workout with me Rob Riches here on Prozis TV,
where today’s workout is all about cardio and conditioning. Yes, here in this multi-story car park,
I’ll be utilizing each different level as a different training circuit, combining interval training with
body-weighted resistance. And today I’m against the clock, so I must keep things moving.
Alright, for the first exercise I’m gonna use this trolley bay as a dip station to work my triceps and chest.
Thirty seconds each exercise.
Alright, a few tips on performing these exercises: the great benefit of doing them on a dip station is that
you can get that extra leverage going down to really increase the stretch on the triceps, the pecks,
and around the shoulders. And again, when performing the dips on here make sure you keep the shoulders back
chest up, and your lower back straight, so there’s no arching when you dip down. That way you keep
all the load of the exercise on your bodyweight as resistance on the triceps. Alright, seeing as this is
a car park workout, we’re going to use the incline level as a hill spring up, and I’ll see you up on level two.
Alrightm so that’s the cardio section of that run done, about 20 seconds all out effort sprinting.
Now back on with some body weight resistance and this time to train the arms, shoulders, and the back.
Now the thing about doing pull-ups without a conventional bar is you have to rely on your grip
that much more. That little edge up there had my fingers really gripping, my forearms are burning,
and I can really feel it in my biceps, my shoulders, and my back as well.
Try and do as many as you can lifting your body weight, really getting your chin up to that bar
to fully engage the back. Alright back into that cardio, that hit of high intensity interval training
before we move on to the next station on the upper level. Now remember guys, I said 20 seconds all out effort
That’s extreme. This length of the parking structure should give me a good 20 seconds of all out sprint,
and I’m gonna turn around and lunge back with some abdominal twists.
Alright with all that oxygen dead, it’s still high, and I’m struggling to catch my breath, my heart’s pounding,
my muscles are pumping full of blood. I’m gonna work off that, continuing back doing some
basically surrender lounges, my hands behind my head, keeping my chest up, and as I lunge,
rotate around as I breathe to really engage that crunch in my obliques.
Seriously, you have gotta try this exercise. 20-30 seconds, all out spread, followed by those
rotational lunges, hands bound behind the head and rotate to the direction of whichever forward leg is out.
You’ll also notice that, midpoint, I rotated 180º and continued going backwards.
This really does engage muscles in the hamstrings, the calves, glutes, and the lower back,
that you don’t often engage with that forwards motion activity.
I’m beat, but one more exercise left; and for this I need to get up unto the roof, to the top level
for the final body-weighted resistance exercise……let’s go!
Alright we’re at the top of the car park here in downtown Los Angeles, an amazing view…for this one exercise left.
And this one’s one of the hardest ones to do. It takes a lot of coordination, plus strength and working
with my core muscles. Basically what I’ll be doing is a decline push-up but on every rep up,
I’ll be taking my legs one step higher. How am I gonna do that? If you don’t have any grading like this
you can always use a ladder or one of those old step ladders that you can find in gymnasiums.
Let’s give it a try.
That really is as tricky as it looks but a great exercise, nonetheless, for the chest, triceps, shoulders,
And working the core and hamstrings and glutes as you take those legs up. But that’s it.
I’m out of time here on Prozis TV for today’s urban workout in this multistory car park.
I do hope you join me next time on more urban workout here on Prozis TV.
Until then, I’m Rob Riches, share the strength.