This is the workout for 11/6/2010.

We do a lot of conditioning.

We covered it all with this one. Strength, quickness, agility, core, flexibility, balance all components of fitness.

The intensity sometimes tells me we are doing this more than just for “fitness”. Just what I’m not quite sure.

Music: Big variety of stuff. T-Shirt: “The Movement Is Freedom”. Not sure what the t-shirt makers meant but I tend to look at is as “Movement Is Freedom” probably because I know so many people that just don’t or won’t move!

It was good to have a visitor to share in our little Saturday sweatfest! Great to see you after all these years David!

First: Just a little bit of a warm up.

We don’t always do a warm up but today this qualifies: Inchworms for 25 yards with (only) 2 push ups at each layout.

We followed that up with 25 yards of long lunges.

Second: We did some core/abs with the medicine balls but I neglected to turn on the camera.

So I kinda crapped out on that one. Hate it when I do that!

Third: Some leg and burpee/push up combos.

  1. Single Leg Squats 50 on each leg
  2. Burpees/Feet on chair push ups 10
  3. Step Ups on chair 25 on each leg
  4. Burpees/Feet on chair push ups 10
  5. Chair Squats 100
  6. Burpee/Feet on chair push ups 10

Fourth: Monster Walks with gold tband.

Sure we’ve done this before but not with plates!

The red plates are 45lb, the blue are 35lb and the yellow are 25lb.

  1. Monster Walk with overhead press with plate
  2. Monster Walk Hopping forward with plate
  3. Monster Walk Hopping backward with plate

Fifth: Short hurdle hops and sprints. 3 cycles in each direction.

Better check out the video on this one.

Sixth: Finisher…because it will!

Suicide drill backwards/forwards with 10 push ups on a medicine ball at each stop.

Seventh: OK so we had some time left.

So we did some Tabata style push ups. You do as many push ups as you can in 20 seconds then take a 10 second break. You repeat the process 8 times.

All done in less than 4 minutes.

And the workout vid:

Forgot to include the Tabata push ups in the vid above so here it is!


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