The workout for 8/4/2010.

Another lame post title. But some stuff we haven’t done in a while. Actually some of the group hasn’t done some of the exercises at all.

Small group. Only six. Not sure  why. Probably because we just returned from Ft. Walton Beach, Florida.

Maybe not everyone knew we were back. No matter. Still created a killer workout!

Music: Creed. T-shirt: Ft. Walton Beach touristy thing.

Warm Up: How bout pushing some sleds 4 x 25 yards? Well that will warm up everything.

Next: Exercise Circuit. 5 exercises at maximum reps.3 cycles.

The cycles were set by the amount of time it took the person on the Shuttle MVP to finish.

The shuttle uses bands for resistance. The resistance is supposed to be from 12 pounds to 500 pounds. We started with 3 bands. We made 5 jumps then added a band each time working up to 8 (250 pounds). The did the same descending. 5 reps every time. No rest until we were done. The person coming off the shuttle got to rest while changing bands for the next person.

  1. Shuttle.
  2. Crunches.
  3. Hamstrings on Stools. Sit on a stool and scoot across the room. Trust me…looks goofy but you’ll feel it.
  4. Rear Leg Raises. Hits the lower back, glutes and hamstrings.
  5. One Leg Squats.

Core/Abs: Really simple today…just 100 crunches and 100 leg raises.



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