This is the JONESERCISE workout for 3/8/2010. If you’ve been keeping up with some of this stuff you’ll know I kinda “tweaked” the back a bit last week. It wasn’t too bad but just something I hadn’t felt before…hell I even went to the doctor about it. If you’re interested in it you can check it out here: https://jonesercise.wordpress.com/2010/03/07/controlled-chaos/
Called off the usual Saturday workout. When Monday rolled around I figured I’d just come up with something that wouldn’t do too much to the back.
The music started off with Jimmy Buffett. Apparently Randy can’t workout to Jimmy Buffett. He put in a “classic rock” CD…Black Sabbath, The Cult, Aerosmith, Iron Butterfly, Led Zep, Steppenwolf…not bad at all…and probably goes more along with the T-shirt than Buffett.
Warm Up: Toe Hops for 2 minutes followed by Inchworm for 50 yards.
Next: Sleds/Push up combo. We pushed a weighted sled for 25 yards then did 25 push ups. We repeated this 4 times. The girls started with 60 pounds and worked up to 110 pounds. The guys started with 70 pounds and worked up to 205 pounds. You tend to push the sled a bit slower with more weight…yeah I know…you already knew that!
Next: DB Short Lunges for 50 yards. Lunges work the thighs/glutes well. Add some weight to them and you have a real thigh/butt burner! Especially for 50 yards. And these are what we call “short lunges”. When you squat down the knee is supposed to be even with the opposite heel. Tends to hit the glutes a bit more that way.
Next: Plate Walking. This isn’t so bad on the legs but it does allow some grip/forearm work. 100 yards worth. Girls gripping 2 25 pound plates. Guys gripping 2 45 pound plates.
Next: 50 Lunges on each leg followed by 100 squats. We’ve done it before and since it is effective we’ll do it again! Got everything burning again!
Next: Gold theraband side walking for 50 yards. This is a real thigh/butt burner. The core is or should be engaged as well.
Core Stuffola: 25 crunches/leg raises/reverse crunches/lemon squeezers/seated leg raises/side crunches and alternate foot to hand 25 on each side. Enough is enough!