The workout for 7/7/2010.

I think the big difference in what we do is the amount of variety in the workouts. They are never the same.

Every one of them is different. Every one of them works the entire body. Every one of them is intense. Every one is about an hour (except this one).

So you get a big variety of stuff today. Something for everyone to break a sweat with!

Music: 3 Doors Down.  T-shirt: Loved the quote: “The Only Way To Know The Future Is To Create It.”

Warm Up: No don’t think so. Just jumped right in with the workout!

First: Plyo Push Ups 2 x 25 yards. Hits everything! Triceps, chest, shoulders as primary. Biceps, lats, core, glutes and thighs for stabilization. Calves for push off.

Second: Rotational push ups. 2 x 25 yards. Good mobility work here…but you’ll get dizzy.

Third: Clock Push Ups. Your feet are the center of the “clock”. You do a push up at 12, 3, 6, and 9 o’clock positions. 3 times clockwise and 3 times counter clockwise.

Fourth: Squats 100 reps…getting easier and easier.

Fifth: Weight Plate Circuit/Complex. You use a simple tool. A weight plate. 9 exercises, 2 cycles at 15 reps then at 10 reps. No rest. Check out the video below.

  1. Plate squats
  2. Plate press
  3. Plate good mornings
  4. Plate front raises
  5. Plate curls
  6. Plate halos
  7. Plate stiff legged deadlifts
  8. Plate side bends
  9. Plate around the hips

Sixth: More push up stuff! 7 more variations at 10 reps each.

  1. Wide hand placement
  2. Normal hand placement
  3. Hands at the waist
  4. Fists under chest
  5. Hands inverted
  6. Cobras
  7. Walk outs

Seventh: Core/Ab stuff.

  1. Crunches 50
  2. Leg Raises 50
  3. Knee to opposite elbow 25 each side
  4. Alternate hand to foot 25 each side
  5. Side crunches 25 each side
  6. Knees to Elbows 50

Time to hit the video!

  1. Variety of Push Ups and Weight Plate Complex…

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