BLOG

Destroy yourself workout
18April/2018

Destroy yourself workout

posted on

WORDS BRENDAN ALLEN IMAGES BODYBUILDING.COM

Are you up for a 1080? No, you’re not about to read about how to learn an awesome, rotating, aerial manoeuvre on a skateboard or snowboard! 1080 is the number of reps you will have hit if you can make it through Performix athlete Scott Mathison’s bodyweight destroying 1080-rep workout!

This workout is great for people who are short on time or travelling, or if you don’t have access to full-blown gym, you can still hit all the major muscle groups using bodyweight movements. You can do this workout either before or after your normal workout, or as a stand-alone workout if you want to test yourself or get a solid, full-body workout in.

The 1080 workout consists of seven exercises that hit each of the major muscle groups. The idea is to complete four full rounds, resting two to five minutes only after you complete a round. If you hit four rounds, this workout will kill you! It’s legit for a full-body destroying pump and it’s also an awesome cardio workout.

The 1080 challenge uses high reps to build strength while giving you a cardiovascular workout at the same time. It hits each muscle in your body and is a perfect way to check your overall fitness level.

Using upper- and lower-body movements helps to spread your fatigue levels and will get your heart and lungs seriously pumping. But as you become tired, it’s crucial that you resist the urge to get sloppy.

This isn’t ‘reps at all costs’. It’s clean, strict reps. If you need to stop and rest in the middle of a movement, by all means do it. Then, when you’re ready, jump back in and finish your reps.

Mathison’s measure

1 round = good workout

2 rounds = great workout

3 rounds = awesome workout

4 rounds = 1080 reps, complete lunacy!

 

Pull-ups: 25

Target muscles: Latissimus dorsi, biceps brachii

Set-up: With your hands just outside shoulder-width apart, grip the bar with an overhand grip.

Action: With a slow and controlled movement, pull your chest to the bar, then slowly lower your body back to a dead hang position.        

Top tip: Squeeze your shoulder blades at the top of the movement. Also, try bending your knees and crossing your ankles for added stability, plus it prevents you from cheating by focusing the movement on your back.

Destroyyourselfworko...Destroyyourselfworko...

Top tip: Squeeze your shoulder blades at the top of the movement. Also, try bending your knees and crossing your ankles for added stability, plus it prevents you from cheating by focusing the movement on your back.

Box jumps: 40

Target muscles: Quads, hamstrings, calves

Set-up: Start at a safe distance facing the box allowing you enough room to jump up and land on to the box.

Action: Squat down and then, using the power in your legs, jump up so you land on top of the box. Either step down or jump down to repeat movement.

Destroyyourselfworko...Destroyyourselfworko...Destroyyourselfworko...

Top tip: Swing arms up when you jump up and if you jump back down, swings arms down. Alternatively, if you decide to step down, alternate legs so you get equal reps on each leg.

Raised push-ups: 50

Target muscles: Chest, triceps, shoulders

Set-up: Using barbell plates (as pictured) or a bench, get into a push-up position starting high with arms extended.

Action:  Lower your body in a controlled manner down to the point in the movement where you feel you are getting a good stretch across the pectoral muscles.

Destroyyourselfworko...Destroyyourselfworko...

Top tip: A raised push-up allows for more depth, but be careful with your shoulders. This is where you can really build more strength across a broader range of motion.

Jump tucks: 40 (20 each side)

Target muscles: Quads, hamstrings, calves, glutes

Set-up: Stand with your feet shoulder-width apart.

Action: Crouch down to a squat position, then explosively jump straight up bringing your knees to your chest.

Destroyyourselfworko...Destroyyourselfworko...

 

Hanging knee raises: 25

Target muscles: Abs

Set-up: Similar to the pull-up starting position, place your hands just outside shoulder-width apart, grip the bar with an overhand grip, and start in a dead hang position.

Action:  Bring your knees to your chest using only your abdominal muscles, not using momentum. Slowly lower your knees back to the starting position and repeat for required amount of reps.

Destroyyourselfworko...Destroyyourselfworko...

Top tip: When in the dead hang position, slightly and gently arch your back to fully open up the abdominals.

Jumping lunges: 40 (20 per side)

Target muscles: Hams and quads

Set-up: Start in a lunge position with right foot forward, left foot back.

Action:  In one continuous movement, jump and switch the position of your legs, so that you land with your left foot forward and your right foot back. Repeat 20 jumps each side.

Destroyyourselfworko...Destroyyourselfworko...

Bench dips: 50

Target muscles: Triceps

Set-up: Position two benches parallel to each other so you can sit on the edge of one bench and just place your feet on the other. Hands should be placed on the bench either side of your glutes.

Action: Lower yourself down to the lowest point without touching the ground, then push yourself back to the starting position in a controlled manner.

Destroyyourselfworko...Destroyyourselfworko...

Top tip: When you reach the top of the movement, really squeeze the triceps to get the blood pumping into the muscle.

Categories: Training | Tags: | View Count: (604) | Return

Post a Comment