This is the workout for 4/21/2010. Another good one. Actually I can’t think of a bad one. Some are “harder” but they all have some degree of difficulty.

Music by: Me First and the Gimme Gimmes These guys have been around since 1995. The band is made up of people from several other punk bands. In essence they are a punk super group. They play cover songs only…and all done with their special vibe. T-Shirt: Well I guess you figured that out!

Warm Up: Burpees and Push Ups. We started with 15 of each and then dropped one rep with each progressive super set til the last set of 10. Yeah this will get your blood flowing!

Next: Clock Push Ups. You get in a push up position. Do a push up at the 12 o’clock position then hand walk to the 3 o’clock position then 6 and 9. We did 5 clockwise and 5 counterclockwise. It doesn’t seem like much…that is until you do them.

Next: Get Up Sit Ups, Jump, Walk Out Push Ups, Jump…for 20 reps. Again doesn’t look too bad…until you do them. Ultimately the get up sit ups are to be done without hands helping.

Next: Tabata Style Squats. You do the reps as fast as you can. You do the reps for 20 seconds then rest for 10 seconds. You do this 8 times. You do it!

Next: Exercise Circuit. 11 exercises. 30 seconds maximum reps. 2 Cycles.

  1. DB Curls
  2. DB Triceps Extension
  3. Wall Sit
  4. Supine Hand To Foot
  5. Bosu Push Ups
  6. Alternate Hand To Foot Push Up
  7. Lying Pull Ups With Feet Elevated
  8. Ab Pullins On Slideboard
  9. “L” Sits
  10. Gold Tband Triceps Extension
  11. Laterals

Core Stuff:

  1. Crunches 50
  2. Leg Raises 50
  3. Alternate Hand To Foot 25 Each Side
  4. Side Crunches 25 Each Side
  5. Up The Middle Crunches 25
  6. Side Hip Ups 15 Each Side
  7. Plank 1 minute
  8. Flying Squirrel 30 Seconds
  9. Superman 30 Seconds
  10. Knees To Elbows 25
  11. Reverse Crunches/Hip Ups 25

And the video:

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