OK. This is the workout for Monday 12/7/09. Camera all charged up. Backup camera ready to go. Later on I find that the lens is smudged. Oh well…we’ll pretend it was a planned “soft focus” lens day.
The plan of today is to use the body only. No equipment needed. Just to show that you can get a hell of a workout in without any extra toys!
Warm up: Toe Hops Tabata Style – Maximum reps in 20 seconds w/10 second rest for 8 cycles followed by 100 Leg Raises, no rest, 100 Crunches. Why? Just cause.
Next: All of this stuff…no rest…just keep moving.
20 Regular Push ups – 1 minute Table
20 Squats – 1 minute Table
20 Burpees – 1 minute Table
15 Regular Push ups – 1 minute Plank
15 Squats – 1 minute Plank
15 Burpees – 1 minute Plank
10 Regular Push ups – 30 sec Side Plank each Side
10 Squats – 30 sec Side Plank each Side
10 Burpees – 30 sec Side Plank each Side
Next: Variety of Push ups. All 10 reps…no rest. This was actually harder than I thought it would be. (That’s why we only did one cycle all the way through.)
- Regular Push Ups
- Wide Hand Position
- Narrow Hand Position
- Full Range with pause at the bottom
Immediately following all the push up variations we did Multi-Angle Isometric holds. 30 seconds a couple of inches off the ground, then 30 second hold a couple of inches from the top position and lastly 30 second hold with elbows at 90 degrees. Some folks are just getting into this so it may be a bit before they are able to do 30 seconds. In the mean time they are to keep trying the entire 30 seconds.
Push up video:
Next: Shoulder Burns: 20 movements. 30 seconds each. Maximum reps.
- Military Press
- Small circles forward
- Small circles backward
- Pinches up
- Pinches down
- Shoulder Abduction
- Wrist curls up
- Wrist curls down
- Wrist curls sideways
- External/Internal rotation
- Bent elbows front
- Bent elbows overhead
- Straight arm front palms down Swinging sideways
- Straight arm front palms up Swinging sideways
- Straight arm front palms down up and down
- Straight arm front palms up – up and down
- Push aways
- Shoulder “Ys”
- Shoulder “Ts”
- Clap overhead
Immediately followed by 20 regular push ups. 3 of us used “light weights”…2lb to 4 lb dumbbells again…it really fired up the shoulders! AGAIN!
Shoulder Burn Video:
We already did a lot of core work with the planks and tables. Actually the push ups can be viewed as core work as well. But hey we always kinda end the sessions with some more stuffola!
Side crunches to both sides and up the middle 50 reps each
Alternate hand to foot 50 reps each side
“L” Rockers 50 reps
Seated Leg Raises 100 reps (yeah you read that correctly)
Here’s the video. I had to speed up the pushup and shoulder burn part so it looks a bit goofy but those are done at regular speed above.