JONESERCISE workout for 4/7/2010. We did a lot of work this evening. Mobility, strength, flexibility, cardio and core! Lots of sweat poured tonight!

Frat Bro Eddie joined in again…meaning that if he did move back here from Cali he would turn into a hardcore Joneserciser!

Music by: LIVE  http://www.friendsoflive.com/. T-Shirt by: TapouT http://www.tapout.com/

Warm Up: Inchworms for 25 yards then Dynamic Hamstring stretch or high kicks for 25 yard. Master Young would call these “high rising kicks”.

Next: Sled/Burpee Combo. 3 sets of 25 yards pushing the sleds followed by 10 burpees each time. We always seem to be pushing the sleds instead of pulling them…simple reason…it is harder!

Next: The Death Drill 1 returns to JONESERCISE. This is one tough circuit!

There are 10 movements with dumbbells. The 10 movements are 1 “rep”. You do 10 “reps”. The movements are:

1. Lunges

2. Squat

3. Sprawl

4. Push up

5. DB Row

6. Jump

7. Curl

8. Side Lateral

9. Overhead Press

10. Stiff legged Deadlift

Next: Squat/Burpee Cycle. 6 types of squats. 10 reps at each station. 5 Burpees between each squat station. The types of squats are:

1. Heels up.

2. Toes up.

3. On incline board.

4. On Bosu.

5. Medicine ball held out in front.

6. Medicine ball held over the head.

Next: Push Up variations.

1. Wide hand placement 20 reps.

2. Regular hand placement 20 reps.

3. Close hand placement 20 reps.

4. Fist in chest 10 reps.

5. Alternate foot to hand 10 reps.

6. Cobras 10 reps.

7. Walkout push ups 10 reps.

Core stuff: Lost of stuff using medicine balls! The balls were between 6 -12 pounds. There were 10 balls.

1. Leg raises squeezing a medicine ball between ankles. 10 reps each ball.

2. Sit up with ball tap behind head and each side. 5 reps then passed ball to the right.

3. Same as #2 but passed the ball to the left.

4. Supine Leg Raises with med ball in outstretched arms. 10 reps each ball.

5. Seated leg raises with ball overhead 20 reps each ball.

And the video:

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s