Workout of the Week: The Staple

In art, academics, cooking, fitness or whatever else we’re occupied with, repetition is the key to perfecting our craft. The more we’re acquainted with an action, idea or experience, the more fluid and adept we become at it. Not only does this help us to see tangible results in our chosen endeavor, but it is completely transformative for our psyche because it builds confidence.

In fitness, training our mental fortitude is just as important as building physical strength. Reps are a tried and true methodology for realizing gains, but sometimes the monotony of reps can take its toll on our enthusiasm for working out. This especially true if we’re doing endurance training where we need to consistently repeat a movement or two for an extended period of time. That’s why although it’s important to be consistent, allowing for variation can make or break our ability to stay motivated. Mixing in several reps of no repeat exercises (i.e. movements that are done for one set only), or variations of a standard exercise are good for that reason.

This “Workout of the Week” spices things up with variations on dumbbell burpees (read about why I love the burpee so much here), with one consistent movement performed throughout each set. This recurring movement is known as a “staple.” The staple in this workout is the maker, which is essentially a dumbbell burpee combined with a renegade row. You will need a pair of moderate to heavy dumbbells. Don’t be a hero, use a weight that will enable you to do these exercises with proper form. And take as much time as you need to rest between reps.

So grab your weights, a mat and some water to keep you hydrated, and let’s get going!

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Warm up:

Twenty seconds of windmill rotation stretches (demo)
Twenty seconds of jogging in place
Twenty seconds of jumping jacks
Twenty air squats
Twenty push ups
One minute plank hold

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Set one:

Ten double pump suitcase squat burpees + hammer and bicep curl
Rest and repeat two more times.

Staple: Ten makers
Rest.

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Set two:

Ten neutral grip dumbbell low to high front raise burpees (use a pair of lighter dumbbells)
Rest and repeat two more times.

Staple: Ten makers
Rest.

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Set three:

Ten two pump spider-man mountain climber presses
Rest and repeat two more times.

Staple: Ten makers
Rest.

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Set four:

Ten skier swing burpees (use a pair of lighter dumbbells)
Rest and repeat two more times.

Staple: Ten makers
Rest.

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This concludes another “Workout of the Week” for your exercise enjoyment. The only rule, aside from maintaining good form, is to always work hard and have fun!

If you choose to do this routine, please let me know about your experience. And if you have any specific questions about this workout or general fitness inquiries, please reach out to me. I am always eager to hear from you!