This is the workout from 12/26/09…Yep day after Christmas. We just can’t stop exercising! Since Randy took over the last one Ash decided to do this one. I get to wear a tshirt that kinda looks like one of my dogs!
Warm Up: Push Up, Squat, Crunches – 3 sets of 20 each
Next: Short Lunges – 50 on each leg. A short lunge is having a knee come down to the floor even to the opposite heel. Brings in the glutes a bit more.
Next: A circuit of 7 exercises. DB incline press, BB curls, Lying pullups, tband triceps, Standing plate twists, Windshield wipers, Ab pullins on slide board. We did 2 cycles of 20 reps each with 5 burpees between each exercise.
Next: Shoulder burns. 20 movements at 30 seconds each.
- 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
Followed by 20 pushups.
Core Stuff: Crunches, Leg Raises, See Saws, Lemon Squeezers all 50 reps each and side planks at 25 reps each side.
And the video: