This is the workout for 10/2/2010.

This could have just been a lazy Saturday morning…cup of coffee…enjoying the fall weather.

But NO had to get the body moving. The last several workouts have left reminders upon my body. A little hard to get going today.

NO EXCUSES!

Music: “Classic Rock”, Various Artists. T-shirt: Jonesercise.

The Beginning: Med ball Core/Abs.

7 balls, 10 reps each ball then pass the ball to the right.

  1. Ball to Feet
  2. Leg Raise Ball to Feet
  3. Ball Between Knees Crunches
  4. Ball In Hand Crunch
  5. Ball In Hand Crunch w/Legs Raised
  6. Ball In Hand One Leg Bridge

The Middle: Exercise Circuit.

7 Stations, 30 Seconds Max Reps, 3 Cycles

  1. DB Incline Press
  2. Supine Foot to Hand
  3. Windshield Wipers
  4. Parallete Push Ups
  5. Ab Pullins on Slideboard
  6. Vertimax Laterals
  7. Inverted Rows

The End: Shoulder Burns. No need to use weights on this one.

30 Movements, 30 Seconds Each, Max Reps

  1. Military Press
  2. Small circles forward
  3. Small circles backward
  4. Pinches up
  5. Pinches down
  6. Shoulder Abduction 1/3 bottom
  7. Shoulder Abduction 1/3 top
  8. Shoulder Abduction full
  9. Wrist curls up
  10. Wrist curls down
  11. Wrist curls sideways
  12. External/Internal rotation
  13. Bent elbows front
  14. Bent elbows overhead
  15. Straight arm front palms down Swinging sideways
  16. Straight arm front palms up Swinging sideways
  17. Straight arm front palms down up and down 1/3 bottom
  18. Straight arm front palms down up and down 1/3 top
  19. Straight arm front palms down up and down 1/3 full
  20. Straight arm front palms up – up and down 1/3 bottom
  21. Straight arm front palms up – up and down 1/3 top
  22. Straight arm front palms up – up and down full
  23. Push aways
  24. Shoulder “Ys”top
  25. Shoulder “Ys”bottom
  26. Shoulder “Ys”full
  27. Shoulder “Ts”top
  28. Shoulder “Ts”bottom
  29. Shoulder “Ts”full
  30. Clap overhead

Followed by 20 ground up push ups…as if we really needed to add something else.

And the video:

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Comments
  1. […] haven’t done one of our circuits since 10/2. So back to a killer circuit along with some body-weight stuff and core/abs of […]

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