This is the first video I've recorded with my new trainer Zap. Zap is a no nonsense, let's "get to work" type of guy. In an hour session, we spend at least 55 minutes working. At the end of a workout with Zap I am tired yet I am not so physically drained that I feel like being lazy. I'm not sure if this has more to do with the types of workouts, or the fact I get in 30 minutes of cardio following a workout session with Zap.
The workouts with Zap always involve at least 3-4 exercises per circuit each circuit done at least 4 times, and at least 3 circuits in an hour, with at least one burnout exercise at the end. The only time we don't do a circuit routine is when we are lifting heavier weights, in which case we superset two exercises with heavier weight and less reps. The number of reps varies based on the exercise but typically 15-25. Following my workout today, Zap trained two women, who during their workouts I could hear them grunting while I was on the elliptical with my headphones on, it's good to know that I'm not the only one who teeters on the verge of passing out when working out with Atlanta's own Zap.
Today's workout included the following:
Circuit 1
Latpull Down on "Free Motion Machine" – 1st set 80lbs 20 reps, 2nd set 120lbs 20, Reps 3rd Set 160 lbs 20, Reps 4th Set 160 lbs 20 reps, 60 Lbs Burnout
Flip Big Ass Truck Tire – 1st 2 trips, 2nd 2 Trips + Flip Up & Down 10x, 3rd 2 Trips + Flip & Down 10x, 4th 2 Trips + Flip Up & Down 20x
Carry 70lb "Woody Bag" – 1st – 4th Various Exercises Over Ladder
70lb Woody Bag Squat Press 1st – 3rd 10x, 4th 20x
Circuit 2
Kettlebell Row 1st – 3rd 50lb 10x, 4th 50lb 12x
Kettlebell Swing 1 Armed 1st – 3rd 25lb 10x, 4th 25lb 15x
Big Ass Rope Swing 1st – 4th Various Duration and Motions
Woody Bag Step Ups 1st -3rd 10x, 4th 20x
Circuit 3
Seated Crunch & Laid Down Row 60lbs 1st – 4th 20x
Seated Medicine Ball Overhead Toss (core workout) 1st – 3rd 20x, 4th 25x
Incline Shoulder Extensions (? weight too tired to look) 1st – 4th 15x
Assisted Push Ups 1st – 4th 10x