Pushups, Burning Shoulders and Core…Oh My!

Posted: October 30, 2009 in Circuit Training, Core, Exercise, Push ups, Shoulders, Uncategorized
Tags: , , , ,

OK…we were at it again. Only 6 people were there tonight and I’m glad! The pushup cycle would have been much tougher. This is what we did. Most of it should coincide with the video.

Inchworms – 50 yards. Yep this was the “warm up”. It does the whole body…some core…dynamic flexibility of the hams.

Push up cycle: 2 cycles, 10 reps each station, no rest

  1. Regular Pushups
  2. Pushup plyos on ball
  3. Pushup on Bosu upside down
  4. Pushups in paralletes
  5. Pushup on Bosu
  6. Cobra Pushups

Exercise cycle: 2 cycles, maximum reps, 30 seconds each station, no rest (rest is for wimps)

  1. Slosh pipe sidebends (pvc pipes with water in them)
  2. L Sits
  3. Upright row
  4. DB curls
  5. Plank plate crossover
  6. Bag Pull throughs (24lbs in bag)

Freehand Shoulder Routine: This burns like crazy. Do the reps as fast as you can…30 seconds at each station. No rest!

  1. Military
  2. Small circles forward
  3. Small circles backward
  4. Pinches up
  5. Pinches down
  6. Shoulder Abduction
  7. Wrist curls up
  8. Wrist curls down
  9. Wrist curls sideways
  10. External rotation
  11. Bent elbows front
  12. Bent elbows overhead
  13. Straight arm front palms down
  14. Straight arm front palms up
  15. Push aways
  16. Clap overhead

Core: We usually do more but the core got hit with the push ups and the other exercise cycles. Everything is 25 reps.

Crunches

Reverse Crunches

Leg Raises

Hip ups

Side plank

Seated leg raises

Lemon squeezers

Table – 45 second hold

And here is the video:

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Comments
  1. Helen says:

    Whoa – glad I missed Thursday! Still, Saturday’s warm-up of 10 x 10 squats, push-ups, leg raises, burpees, toe-jumps/calf raises was brutal. And that was just the warm-up!! Jonesercise: always a challenge.

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