This video tutorial lays out the Rainy Day Routine. I programmed this routine on a cold, rainy day, when my clients and I had otherwise planned on going to train at the beach. We decided to make the best out of a nasty day and got a nice routine done in the basement. Seen in this video, I am training with a former rugby team mate, and 2 women I trained in a sorority bootcamp program. (The tank top is no accident)
The Rainy Day Routine, is a 20 minute Tabata progression. Following a dynamic warm-up, a stretch, and an instructional, you complete 20 minutes of Tabata sets without stopping. Tabata is the name of the work/rest configuration of 20 seconds on, 10 seconds off. The 20 seconds on is performed at maximum work capacity and the 10 second break is your only recovery time. There are 5 sequences of movements, that are each performed for 4 minutes. Again, there is no break, so each movement transitions into the next.
There are 3 full-body, metabolic conditioning movements. The thrusters, burpees, and kettlebell swings. These 3 movements are broken up by sit-ups, a much easier technique than the other 3. This is not a hypertrophic routine, so it does not pack on size. This routine is programmed for muscle toning, cardiorespiratory fitness, high caloric output and fat loss, balance and coordination.
We started by running around for a quick minute, and transitioning through a series of movements without stopping. Between demanding movements we would jog in place. We went through butt kickers to stretch the quads, high knees for the hamstrings and gluts, arm swings for our shoulders and chest, high kicks for more hamstrings, arm circles for more shoulders, and power jacks to put it all together. In addition to getting loose, this kind of warm-up gets the heart rate up.
We then went through a stretch progression. We did quad pulls, ankle cradles for the gluts, high knee pulls, chicken walk for the hamstrings, side lunges for the groin, we opened up our hips, did windmills for the core, lunge variations for the hip flexors and core, Scorpions for the back, back torquers, and spider-mans.
Following our warm-up and stretch, I spent a few minutes on instruction. The people doing this routine were already proficient in the movements, so we just ran through set/rep/weight configurations and did a few repetitions of each movement. Once the whistle blows, its full speed, so doing a few reps of each technique helps familiarize yourself. It will also indicate if anything is still tight and needs to be stretched.
Once we were all ready, we got right into the Tabata sets. The thrusters can be done any way you like. We did unilateral, or single handed Kettlebell Thrusters. You can use a barbell, water pipe or dumbbells if you prefer. Although the celling was in my way, try to get a full lockout overhead on these for full affect, and be sure to descend all the way on the squats. Whatever weight you program for yourself, try to keep it so you can perform at least 10 in each set.
The sit-ups we did are the unassisted full body variation. In other words, you do not need a parter to hold your feet, and your swing your arms for a little assistance. These are not designed to isolate just the rectus abdomens; it is whatever you need to activate to touch the ground the behind your head and then in front of your feet. Try to complete around 10 in each set.
The burpees came next. you must touch your chest to the ground and then your hands 6 inches beyond overhead extension. This was difficult in a basement, but we did the best we could with what we had. These get exhausting very fast, so don't overdue it on the first set. Getting 8 per set is a great target.
After the burpees, do another set of situps. Again, shoot for 10 each set.
The final movement was KB swings. You can do whatever you want as long as it is at maximum work capacity. You can do overhead swings or just hip swings. I didn't have the room for full overhead swings, so I switched to single handed swings with a flip-switch. I enjoy juggling the bell, especially at the end of a routine. After being at full throttle for almost 20 minutes, I try to control the finesse movements as well as the power. The flip doesn't make it any harder, its all mental and coordination. Once you're exhausted, those are usually the first things to go so this is good mental conditioning. At maximum work capacity, try and be hitting around 10 swings per minute.
Thank you for watching.
FLESERFITNESS is not responsible for anyone hurt or injured attempting anything seen here.
Video produced by Ray Fleser