8th workout of the year, 1/18/2012.
Music: The Radio. T-shirt: MMA.
Was a cold, cold night.
Had to stay bundled up in the beginning.
However, it wasn’t long before the sweat started to pour!
First: Agility Ladder Drills
There are a bunch of drills floating around the internet, training manuals and DVDs.
Or you can just make stuff up!
As long as you can repeat it, it’s a new drill!
Second: Burpee Variations
Regular Burpees 2 x 25
Mike Ray Burpee w/Ground Up Push Up 1 x 25
Burpee Land In Lunge 1 x 25
Third: 7 Station Circuit Training
30 Seconds Max Reps, 2 cycles
Keg Upright Rows
Ab Pullins on Slideboard
Jump Rope
Keg Clean/Press/Burpee/Pushup
Med Ball Twist Incline Situp
Inverted Row
Bulgarian Bag Squat
Fourth: More Burpees!
7 Med Balls, Various Weights, 6 – 22 pounds
3 Burpees With Each Ball
1 Cycle
Fifth: Core/Abs
5 Med Balls 6 – 22 pounds
Sit up/Ball Side to Side 5 Reps Each Ball
Leg Raises Ball in Extended Arms 10 Reps Each Ball
Legs Up, Ball To Each Foot 10 Reps Each Ball
Seated Leg Raises, Ball Overhead 10 Reps Each Ball
Video:
