Dumbell Inchworms, More Burpees/Pushups

Posted: November 5, 2009 in Circuit Training, Core, Exercise, High Intensity, Medicine Balls, Push ups, Shoulders
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BillGotta start working on my post titles. This is the workout from 11/2/09. 7 people were there to get all hot and sweaty. Mission accomplished! See the video but here is how it went :

Warm up: 15 push ups immediately follow by 15 burpees. Now if that wasn’t bad enough we continued from 15 each working down one by one to 10 reps each. I have a love/hate relationship with burpees…hate ’em more than love ’em.

Next: Multi angle isometric holds. We held ourselves in 3 different positions. Each position was held for 30 seconds: 1-2 inches off the ground, 1-2 inches below lockout, then right in the middle.

Next: Inchworm DB Walks with push ups for 25 yards. That was followed by: Inchworm DB walks with DB Rows and pushups…another 25 yards.

Next: Side stepping with Gold theraband for 50 yards. Gold theraband is the strongest we can find…so far.

Next: Another medicine ball drill. Like the previous one…you’ll move side to side and push the ball up like passing it in a basketball game to someone taller than you…and most are taller than me…Followed by a sprawl and push up on the ball. 3 reps each ball, 7 balls (12-6 lbs) for 2 cycles.

Next: Freehand shoulder burn routine. See the video. It is similar to an earlier version. We did 16 different positions. We moved our arms as fast as we could for 30 seconds in each position.

We finished up with 100 crunches and 100 leg raises. Lots of people will say you don’t need to do so many reps…they may say the same thing about the shoulder burns. Of course those people probably can’t do them anyway.

So here is the video. Enjoy! 


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