Fourth workout of year 2010! Decided to go strictly body weight today. No particular reason…we except that a few people had been asking about when/what we are doing at JONERCISE (eventually I’ll have to come up with a catchy name for what we are doing).
So this workout can be done anywhere. No need for fancy or unfancy equipment. It should take about an hour or less. All the reps schemes are what most of us are doing. The newer people are “aiming” for a number. The key thing here is effort. If you put in max effort you may still not get all the reps. Not a big deal as long as the MAX effort is there.
The workout in the videos are the exact order we do them in. It really doesn’t make that much of a difference. As time goes on you tend to find that there is nothing written in stone about any of this stuff.
Today the music in the background is Jethro Tull’s Aqualung. Just thought I’d point that out and the T-shirt brought to you by Southeast Martial Arts Training Conference. Had a good time there getting my ass kicked several years ago.
On to the workout!
Warm Up: Toe Hops for 2 minutes. Yeah I know this does look goofy. Hell it feels goofy doing it…for about the first 45 seconds…then the burn creeps in…then you have to be able to handle it physically as well as mentally.
Next: Burpee/Pause Push Up combo. Essentially you do a set of burpees then immediately do a set of push ups. For the push ups done today you pause on the ground. This gets you all the way down there first and second you have to “turn on” the muscles again to get going. Seems easy at first but then gets harder. The scheme to day was to do 15 burpees followed by 15 push ups then reduce each next set by one. We went on til we reached five rep of each one.
Next: Short Lunges 50 reps each side. There are a bunch of lunges out there. For the short ones you take one knee to the other heel as you go to the floor. This hit the glutes a bit better. You do 50 on one leg before you go to the other leg. Yeah this makes the whole thing harder.
Next: Since the legs and glutes are already screaming why not make them really cry?! Body weight Squats 100 reps are next.
Core Stuff: We do core stuff at the end of every workout. Why? Why not?! Crunches 50 reps, Leg raises 50 reps, Table 1 minute, One leg up table 30 sec each side, One leg up higher table 30 sec each side, Plank 2 minutes, Mountain climber plank 10 each side, One leg plank 30 sec each side, reverse crunch 25 reps, Lemon squeezers 25 reps and seated leg raises 50 reps.
This workout winded me…