The workout for 9/11/2010.

This was a very exhausting workout. Had to have burn a butt load of calories. It was almost non-stop but not in an aerobic dance sort of way.

This was much more intense. So much so that I’m sure we will do variations of this in the future!

Music: Funkadelic…specifically One Nation Under a Groove. T-shirt: Jamaica.

First: We just launched into a training circuit of 9 stations. We did our usual 30 seconds at each station for maximum reps. The only rest you get is getting to the next station.

The real kicker here is that you have to do another exercise between each station. Was much harder to do than on paper.

The stations were:

  1. DB Incline Presses
  2. Inverted Rows
  3. Forward Run on Step
  4. Burpees on Step
  5. Stool Walks
  6. Windshield Wipers
  7. Jump Rope
  8. Ab Pullins on Slideboard
  9. Vertimax Laterals

We did this circuit for 4 cycles. During the first cycle the additional body weight exercise was a squat for 10  reps after each station.

Sure doesn’t seem like much but adds up…90 reps to be exact at the end of the first cycle.

The second cycle we added 10 push ups after each station.

For the third cycle 15 crunches were added.

And for the last cycle we put in 5 burpees per station.

Second: OK call us crazy. The circuit was exhausting enough but we like to keep at it for an hour. Over an hour is OK but not under.

So we threw in a couple of “suicide” sprinting drills.

I can’t believe how much I hated to do this kind of stuff while playing team sports and now I’m doing it on my own. Well not on my own. I wouldn’t do this crap by myself!!

Third: Core/Ab stuff. Yeah like we really needed more of this stuff! Kind of had it covered in the circuit training. But what the heck.

  1. Knees to Elbows 25
  2. Scissor Leg Raises 20
  3. Bicycles 25 Each Side
  4. Side Crunches 25 Each Side



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