14th workout of the year, 2/2/2011.

Music: The Isley Brothers. T-Shirt: Some random MMA thingy.

Shoulders are a little sore from the last workout. Not a lot but just enough to know you did something.

Soooo what to do today?

Time to jump on the Circuit Train again!

Warm Up: Yeah we did one. Kinda.

Some folks look at Inchworms as a workout.

For us it’s usually just to get things started.

  1. Inchworms for 50 Yards
  2. Stutter Steps for 50 Yards

Exercise Circuit: 11 Stations, 30 Seconds at each station for max reps. We did 2 cycles of the same exercises.

There was a twist. There always is.

After each station of the first cycle we did 5 burpees.

During the 2nd cycle we did 5 push ups between the stations.

  1. Front Run On Step
  2. Vertimax Laterals
  3. Inverted Rows
  4. DB Incline Presses
  5. Ab Pullins
  6. Bosu Squats
  7. Weighted Jump Rope
  8. Kettlebell Swings
  9. BB Curls
  10. Ball Toss on rebounder
  11. Windshield Wipers

Monster Walks: Take some theraband.

Gold theraband.

The strongest they make.

Create a small loop and tie it off. Put it around your ankles.

Prepare for a great glute burn and heart rate increase!

  1. Sideways 50 Yards
  2. Hops 50 Yards
  3. Suicides


  1. Sprinter Sit Ups 15 Each Side
  2. Seated Leg Raises 50
  3. One leg bent crunches 25 Each Side
  4. Side Crunches 25 Each Side
  5. Up the Middle Crunches 25






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