Whip You Into Shape Workout

Posted: December 3, 2009 in Body Weight, Circuit Training, Core, Exercise, High Intensity, Shoulders
Tags: , , , , , ,

Wednesday: 12/2/09 and we have 11 people show up. Big number again! Pam came back along with another newbie Melissa and the return of Cheryl. Maybe not the best time to start or return to JONESERCISE because tonight we are doing a bunch of burpees. Burpees…well they aren’t fun and never will be. We all hate them but they work!

Easy warm up of a 100 yard jog, 25 yards of long lunges and 25 yards of short lunges.

Next: 11 exercises, maximum amount of reps in 30 seconds. 2 cycles. The kicker is having to do 5 burpees between each exercise. Sure 5 burpees doesn’t sound like much. And 5 burpees just by themselves isn’t but hey they certainly do add up.

  1. BB Curls – 5 Burpees
  2. Pull ups – 5 Burpees
  3. Tricep gold tband – 5 Burpees
  4. DB incline press – 5 Burpees
  5. Ab pullins on Slide Board – 5 Burpees
  6. Plate Raises – 5 Burpees
  7. Cross touch Push up – 5 Burpees
  8. “T”: Supine Foot to Hand – 5 Burpees
  9. Bag Pull Throughs – 5 Burpees
  10. Windshield Wipers – 5 Burpees
  11. Side steps on riser – 5 Burpees

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

  1. Military Press
  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

Immediately followed by 20 regular pushups…then 20 pushups with a pause on the bottom.

3 of us used “light weights”…2.5lb to 4 lb dumbbells…really fired up the shoulders!

Core stuff!

50 Crunches

50 Leg Raises

25 Side Plank Raises with a pause

50 Seated Lemon Squeezers

50 Seated Flutter kicks

50 Seated Hip ADD/ABD

50 Seated Leg Raises

Table 1 minute hold

Plank 1 minute hold

3 Leg Table 30 second hold each side

1 Leg Plank 30 second hold each side

The shoulder burn part of the video is sped up…funny little app.

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