This is the workout for 10/6/2010.

Yep another sweaty day.

The fun started while people were trickling in…talking about how the last workout made them so sore.

Really interesting how some folks get sore a lot, some a little and some in completely different areas.

No rhyme or reason about  this stuff. Sure I guess I could make up a reason that sounded plausible but I don’t mind saying “I don’t know”. Matter of fact I say it much more often now than I ever did before.  And in the long run…it doesn’t matter.

Music: Rick Wakeman‘s Journey to the Center of the Earth. It was released in 1974 and actually sold 14 million copies! While an interesting piece we won’t be hearing it again at JONESERCISE.

T-Shirt: Facts You Need To Know About Chuck Norris.

First: We started the day off with some core/ab work using medicine balls  just to get the blood flowing.10 balls.

  1. Sit up, tap the ball side to side and over the head. 5 reps and pass the ball to the right.
  2. Seated Leg Raises with the ball overhead. 10 reps and pass the ball to the right.
  3. Lemon Squeezers with ball. 10 reps and pass the ball to the right.

Second: Squat Jumps. 10 sets of 10…yep, 100 reps.

Third: A “Super Set”. First the squats then the push ups. (Total reps: 100 single leg squats and 100 push ups.) 5 cycles of:

  1. Single Leg Squats 20 reps each leg
  2. Feet elevated Chair 1 leg push up 10 reps each leg

Fourth: More Core. We didn’t really need to do more but we did have a few more minutes to burn!

  1. Get up Sit Ups 20 reps
  2. Plank Position to Push Up Position 20 reps
  3. Plank to Side Plank 20 reps
  4. Superman 30 seconds
  5. Flying Squirrel 30 seconds
  6. Mid Position Push Up Hold 1 minute
  7. Crunches 100
  8. Seated Leg Raises 100

And the video:


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