This is the workout for Saturday Morning 6/26/2010.

Another day of JONESERCISE style conditioning. Since it is bodyweight it could be done anywhere. But only if you decide to step up to the challenge.

The whole body would be blasted today!

Music: Last Tribe. T-shirt by: Athletes Performance.

Warm Up: Yep we did one. Inchworms with 5 push ups for 25 yards and Short Lunges for 25 yards.

Squat Circuit 1: 8 different types of squats for 10 Reps and 5 Burpees in between.

  1. Bosu Right Side Up
  2. Bosu Upside Down
  3. Toes Up
  4. Heels Up
  5. Ball Between Knees
  6. Ball Overhead
  7. Balance Discs
  8. AirEx Pads

Squat Circuit 2: 8 different types of squats for 10 Reps and 10 push ups in between.

  1. Bosu Right Side Up
  2. Bosu Upside Down
  3. Toes Up
  4. Heels Up
  5. Ball Between Knees
  6. Ball Overhead
  7. Balance Discs
  8. AirEx Pads

Squat Circuit 3: 8 different types of squats for 10 Reps and 10 Burpees in between. Why more burpees? Just increases the intensity!

  1. Bosu Right Side Up
  2. Bosu Upside Down
  3. Toes Up
  4. Heels Up
  5. Ball Between Knees
  6. Ball Overhead
  7. Balance Discs
  8. AirEx Pads

Squat Circuit 4: 8 different types of squats for 10 Reps and 15 Crunches in between.

  1. Bosu Right Side Up
  2. Bosu Upside Down
  3. Toes Up
  4. Heels Up
  5. Ball Between Knees
  6. Ball Overhead
  7. Balance Discs
  8. AirEx Pads

Next: More Burpees and with a push up. We had some more time so instead of wasting time setting something up we just did more burpees. This time it was emphasized to get the sprawl down, throw in a push up and make sure we had an upright jump. Not totally sure how many we did…around 20 to 25.

Core/Abs:

  1. Crunch/Leg Raise Combo 25, 20, 15, 10
  2. Knee to Opposite Elbow 25 Each Side
  3. Hand to Ceiling Crunch 25
  4. Hand to Ceiling Side Crunch 25 Each Side
  5. Crunch/Leg Raise Combo 25

Finisher! Furniture Slide Sprint 50 Yards.

Video:

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