Workout for Jan 13 2010. Had to come up with another workout to beat up the body. Yep…in general that is what happens to get fit. You beat yourself up…you allow for some body/brain recovery…then you do it again. It is important that when you “do it again” you don’t do the same old thing. You’ve got to do something different…something challenging…sometime something you really don’t want to do. I can tell you this…I wouldn’t do these workout by myself! I forgot a CD this workout…Tshirt brought to you by Big Dead Stinky Fish…got it on eBay a few years ago. Also at this website: On to the Workout!

Warm Up: Well we didn’t really have a “formal” warm up. Inchworms are sometimes our warm up…which can be some other persons work out…but today we just launched into Inchworms with DBs for 25 yards then Inchworm DB with a row and push up for 25 yards. Some would just call it a day after that but not us.

Next: 11 exercises, Max reps in 30 seconds, 2 cycles. Exercises include: Standing Plate Pushes, Windshield Wipers, BB Upright Rows, Tband Upright Rows, Plate Overhead Sidebends, DB Curls, Tband triceps, Plate Overhead Twists, Pull up Hold at the top, Vertimax side laterals, Plate front raises.

Next: Shoulder Burns. 20 Movements. 30 sec each movement. Max Reps. A few of us used a little weight.

  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

Followed by 20 regular push ups then 20 push ups with a pause on the floor.

Core stuff: Just a variety of stuff. 50 Leg Raises, Bicycles 25 on each side, Elbows to knees 25 , Reverse Crunches 25, Alternate hand to foot 50 each side, 25 Lemon Squeezers, and 50 seated leg raises.

And here is the video:


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