So here we go again. More JONESERCISING. This is our work out of 11/23/09. 7 people showed up totally. With 2 new ones: Matt and Chris. Always nice to see who of the invited step up to the challenge.

Warm up 1:We started with an easy warm up. 50 crunches, 50 leg raises, 50 Squats, 50 knees to elbows.

Warm up2: We kind of look at this as a warm up. I say that because the following have gotten easier over time. Not easy mind you but easier…there is a big difference! So we did Inchworms with dumbbells and a push up for 25 yards. Next we did Inchworms with dumbbells with rows and a push up for 25 yards. Yeah that could be someone elses workout.

Next: 7 exercises, 30 seconds on each station, maximum reps. 3 cycles

  1. DB Curls
  2. Supine pullups with tennis balls on bar
  3. Tband triceps
  4. Upright rows
  5. Ab pullins on slide board
  6. “L” sits
  7. Windshield wipers

Next: Push ups, planks and tables

25 pushups with a pause on the floor followed by 1 minute plank

20 pushups with a pause on the floor followed by 1 minute table

15 pushups with a pause on the floor followed by 30 second unilateral table each side

Next: Shoulder Burns:  20 movements. 30 seconds each. Maximum reps.

  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/Internal rotation
  11. Bent elbows front
  12. Bent elbows overhead
  13. Straight arm front palms down Swinging sideways
  14. Straight arm front palms up Swinging sideways
  15. Straight arm front palms down up and down
  16. Straight arm front palms up – up and down
  17. Push aways
  18. Shoulder “Ys”
  19. Shoulder “Ts”
  20. Clap overhead

Core Stuff:

50 Crunches

50 Leg Raises

50 Leg Raise/Knees to elbows/Hip thrusts

50 Seated Leg Raises

And here is the video: 

 

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