Tuesday, December 27, 2011

Pseudo Fit Shot Workout

Last week, I mentioned that I might have fallen in love with a new workout that combines working out and shooting.  I've been dying to try it, but haven't been able to get out to the range to do so.

Since I can't get out to the range until this Friday, I figured out a way I could simulate the workouts at the gym without the risk of going to jail.  I weighed the guns I would be shooting if I was at the range and substituted the appropriate weights for them.  Also, since Fit Shot isn't really meant to be a workout-workout, I added in cardio and merged two of the sample workouts together so that I would have an hour's worth of exercise.  Here's what my modified workout looked like:

  • 15 minutes on the elliptical machine, level 7
  • 5 release push-ups; in a push-up position, go all the way to the ground, contract your back to lift your hands off the floor, then put your hands back on the floor to complete the push-up
  • 15 one-handed dumb bell clean and presses (10#); the other hand is extended as though shooting one handed (2.5#); switch arms and repeat
  • 20 full sit-ups; I did this with a 2.5# weight to simulate my handgun and since I shoot Weaver, it added a level of difficulty by requiring me to engage my obliques.  I did 10 holding the weight like I was shooting right handed, and 10 as though I was shooting left handed.
  • 20 squats, again with a 2.5# weight; on the down portion of the squat, I lowered my "gun" to low ready, on the up portion I brought it on target.  10 right handed; 10 left handed.  Next time, I'll do the squats on the Bosu ball to increase the difficulty.
  • 20 box jumps, with two 5# weights to simulate a long gun.  While on the ground I had my "gun" in the low ready position, double leg jumped onto the box, then went through the motion of shouldering my gun.  I did 10 for right handed shooting, and 10 for left handed.
  • 20 minutes on the bike, level 5
  • Repeat the weight exercises.
It certainly kept my interest throughout the entire workout and whetted my appetite for doing it at the range, when I can actually use my gun and shoot between each rep.  I only burned 296 calories, so it was a fairly low intensity workout, but I can change that easily by adding intervals to my cardio next time around.


Unknown said...

Looks great - one comment

Increase elliptical time to 30 bare min.

once your done being mad - you'll be amazed at what it does for your body

GunDiva said...

I usually do 30 - 60 minutes on the elliptical. I got bored *shrugs*.

My sister and I are repeating this workout tonight, but we'll probably change up the cardio - do some rowing instead and probably treadmill (which I despise).

Unknown said...

Yeah it can get kinda boring - a smart phone playing a show or movie helps.

I liked to alternate between treadmill, stair stepper, elliptical, and rowing machine to change it up.

GunDiva said...

I'm making a conscious effort to change up my cardio every time I go to the gym. I rotate between the elliptical, treadmill, bike and rowing machine. I've even added in the stair machine (God, I hate that thing with a passion) at the end of every workout for just a few minutes. That damn stair machine kicks my ass every time and I spend three minutes cursing its very existance, but...it does burn calories faster than anything else I've found.