Paleo Diet and Paleolithic Diet Questions & Answers

Question

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Can you all recommend some ideas on "Upper body sprint intervals?" I do my sprints on the bike and running uphill, but I want to engage my upper body more. The one really great one I know of is punching a heavy bag. Any more ideas?

flag	asked Jun 10 2011 at 15:12 none 16.3k●1●11●77

UncleLongHair · Answer 1 · 2011-06-10 17:06:55Z UTC

Try "Burpees", also known as the prison workout. Stand, crouch with hands on the ground on either side of your feet, jump your feet back so you're prone, do a push up, jump your feet back between your hands, stand, and then jump. This will get your arms, upper chest, and upper abs, and give you a good workout too.

Various forms of torture have been developed around this, such as doing descending sets (20, 19, 18, etc). Or you can do a forward long jump instead of just a vertical jump, or more than one push-up instead of just one. It is definitely intense enough to work into an interval routine.

hemanvt · Answer 2 · 2011-06-10 15:37:23Z UTC

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I do tabata push ups from time to time if I want to engage my upper body in some type of interval training.

Pushup for 20 seconds and rest for 10. Do that 8 times.

answered Jun 10 2011 at 15:37

hemanvt
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	Great idea - but I have a pec/delt thingamajig that keeps me from doing push ups very fast. – none Jun 10 2011 at 15:47
	Just do them as fast as your body will allow you. Or you could do them very slow, like negatives, for 20 sec. – hemanvt Jun 10 2011 at 16:17
	I like this. Push ups and pull ups and dips are enough to really stress any person. – ben61820 Jun 10 2011 at 17:27

cliff · Answer 3 · 2011-06-10 15:22:57Z UTC

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Swimming or my personal favorite surfing :)

answered Jun 10 2011 at 15:22

cliff
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Todd · Answer 4 · 2011-06-10 15:39:06Z UTC

You can apply the concept of HIIT training to almost anything you'd like. The key is to just get 20-30 seconds of pure intensity in and then rest, and repeat.

Your idea of a punching bag seems pretty good. You could also try a rowing machine if you have access to one (although it's more total body). Also, a hand-bike type machine. They have them at most local gyms I've been to.

David Rourke · Answer 5 · 2011-06-11 21:44:00Z UTC

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Kettlebell snatches seem to work pretty well. Also picking up heavy rocks, throwing them, going to get them, picking them up and throwing them back, etc.

answered Jun 11 2011 at 21:44

David Rourke
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aggromonk · Answer 6 · 2011-06-10 17:27:49Z UTC

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I do Swinging Rope Training in interval form. give this a try http://www.marksdailyapple.com/swinging-rope-training/ it's a heck of a workout.

answered Jun 10 2011 at 17:27

aggromonk
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	You have a good screen name. – ben61820 Jun 10 2011 at 17:30
	Have you heard of Ori Hofmekler? He talks about doing this push pull thing - kids like a Gorilla on a cage. That's what the rope made me think of. I don't have a rope like that, but I'm thinking rigging up a push pull thingy. THanks for the suggestion! – none Jun 10 2011 at 21:42
	Ha! Not "Kids like a Gorilla" - I'm meant "kinda'". – none Jun 10 2011 at 21:43

Eric · Answer 7 · 2011-06-11 14:02:56Z UTC

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A rowing machine is a great workout and would compliment the cycling.

answered Jun 11 2011 at 14:02

Eric
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the ERG is indeed awesome. humbling machine. great work on the back and shoulders but not much in the way of the arms, no? – ben61820 Jun 11 2011 at 23:37

Upper Body Sprints

7 Answers