27th workout of the year, 3/5/2011.

Music: Me First and The Gimme Gimmes. T-Shirt: Jamaica.

A Saturday like most Saturdays…just trying to get moving for the morning workout.

No one really “got sore” from the last workout. That’s not a bad thing. It was tough but not bad enough to inflict pain days later.

Definitely worth doing again.

A few new things to do today. A new person to experience some of the new things.

First: Agility Ladder Drills

Like I said…tough to get moving this morning.

The way we do the ladders warms up the whole body.

Second: Chair Lunges

Still trying to warm up the knees a bit.

So how about 50 reps on each side.

Third: Some Push Ups

With a twist. We’ve done Ground Up Push Ups before and this is a new version.

You do a push up. Go all the way to the floor. Clap your hands behind your back then do another push up. You totally have to do a full rep on this one…or you should!

4 Sets of 25

Fourth: Chair Squat with a Front Kick

Just a variation of a squat. As you come up out of the chair you do a simple front kick.

25 kicks on each leg…50 squats.

Fifth: How about some more push ups?

With another twist! Start in the up position and raise one leg backwards. Do the push up. Then repeat on the other side.

5 sets of 20 reps…harder than it sounds!

Sixth: And how about some more squats?

With yet another twist! This time as you come out of the chair you do a straight leg kick. If done correctly it’ll hit the quads, hip flexors, abs as well as act as a dynamic hamstring stretch.

25 kicks on each leg…50 squats.

Seventh: Core/Abs

  1. Bicycles With Feet Up 25 Each Side
  2. Side Crunch Variation 25 Each Side
  3. Sit Ups Knees Bent Bottoms Of Feet Touching 20
  4. Single Leg Lemon Squeezer With Hand Clap 25 Each Side
  5. Lemon Squeezers With Clap 50
  6. Get Up Sit Ups 10




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