Back and Bicep day, chest and tricep day, shoulder day, leg day, cardio day, day off, it sounds boring doesn’t it. We are going to add some Kaos™ to your workouts!
Kaos™ is an ever evolving program that I have developed. The program is based on Chaos Theory - in a scientific context, the word chaos has a slightly different meaning than it does in its general usage as a state of confusion, lacking any order. Chaos, with reference to chaos theory, refers to an apparent lack of order in a system that nevertheless obeys particular laws or rules; this understanding of chaos is synonymous with dynamical instability, a condition discovered by the physicist Henri Poincare in the early 20th century that refers to an inherent lack of predictability in some physical systems. The two main components of chaos theory are the ideas that systems - no matter how complex they may be - rely upon an underlying order, and that very simple or small systems and events can cause very complex behaviors or events. This latter idea is known as sensitive dependence on initial conditions , a circumstance discovered by Edward Lorenz (who is generally credited as the first experimenter in the area of chaos) in the early 1960s. Kaos™ training program uses the principals of the Chaos Theory - there’s no rhyme or reason to the exercises involved, no order, but yet it is a structured program that delivers results by keeping your muscles in constant shock.
Over the next few weeks I am going to expand on it and throw in a couple videos to give you an idea of how it works. I am going to start off simple and leave you with a little home work for this week. So, what you are going to do on each workout day with weights is add in one of those heart pounding exercises in between the usual chest press and tricep push down. I am going to give you a list of the exercises that you already probably know, but I will also give you a tasty sample work out at the end of this post.
Here is a list for the beginners out there:
1. No weight squats-20 reps
2. Lunges, straight up and down-20 reps
3. Low box single leg step up-20 reps on each leg
4. Leg press-20 reps low weight
5. Hopping squats-20 reps
Make sure on all of these that you’re form is correct, if your knee’s are going over you’re toes, that is not right - they should always be behind the toes. Keep you’re chin up and eyes should not be on the ground because chances are you’re back is not straight and that is wrong, you don’t want to wake up with a stiff back.
These ones are for the more advanced players:
1. Dumbbell clean and press
2. Straight legged dead lifts (Romanian dead lifts)
3. Walking lunges with dumbbells
4. Bench side to side hoppers
5. Bench hopper squats
6. Dumbbell dead lifts
7. Squats with weight
8. Jump rope
These are just a few of the Kaos™exercises you can add in, I have a lot more but they are a little harder to explain video will probably be more effective. This is just a sample workout for the advanced, you can mix and match any exercises from the list above. Remember this is just the beginning as i said before this is an ever evolving training program:
Each exercise will have 3 sets
Circuit 1: with as little rest in between sets as possible
dumbbell chest presses into dumbbell clean and presses into bench dips into 30 second jump rope
Circuit 2: 2 minute rest in between circuit 1 and 2
Incline dumbbell chest presses into incline easy curl bar tricep extensions (scull crushers) into hopper squats into plyo-push ups
Circuit 3: treadmill intervals (On a treadmill start off with a light jog for 1 minute then increase the speed to full excursion depending on you’re fitness level for 20 seconds then go back to light jog for 1 minute, repeat 5 times)
I will be back with many more.
Break out of the normal routine, make it more interesting and the results will make you extremely happy. From weights to cardio and the combination of the two, I am going to show you how.
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