5th workout of the year, 1/13/2011.

Everyone was still reeling from the last workout.

I mean triceps, shoulders, chest, hamstrings, obliques and calves were the biggest complaints.

So since the body was still burning from the last time we’ll hit the whole thing again but differently.

As always.

Music: Pure Disco 2. T-Shirt: Rockarchy.

Start: Core/Abs with Medicine Balls. Just doing this was a chore.

  1. Sit up/Side to Side 5 reps and pass the ball to the right
  2. Ball to Feet Sit up, 5 reps and pass the ball to the right
  3. Seated Leg Raises Ball Overhead, 10 reps pass the ball to the right
  4. Feet Up Ball Twists, 10 reps pass the ball to the right

Next: 2 different circuits. 9 Stations, max reps for 30 seconds at each station.

Exercise Circuit 1:

  1. DB Presses
  2. Inverted Rows
  3. Feet Elevated Push Ups
  4. Plate Pushes
  5. Bosu Squats
  6. Ab Pullins with Push Up
  7. Vertimax Laterals
  8. Upright Rows
  9. Front Step Run

Exercise Circuit 2:

  1. Windshield Wipers
  2. Incline Push Ups
  3. Triceps Dips
  4. Side Hip Ups
  5. Ab Pullins
  6. Barbell Curls
  7. Bosu Push Ups
  8. Dumbbell Curls
  9. Parallete Push Ups

Finisher:

Push Up position toe pushes with Furniture Slides 25 yards followed by 25 yard sprint.

2 cycles, Crunches if not on the track.

Video: 

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