33nd workout of the year, 3/28/2011.

Music: Slipknot. T-shirt: Magnum. (This not this.)

Magic Number: 52. That means someone had a birthday. I wonder how we can do some new moves to stimulate the body?

Body parts will get sore no matter what we do this go round so this will be an all body weight workout. So like the other body weight workouts: You Can Do This At Home!

The question is: Will You?

First: Agility Ladders

A nice way to ease back into working out.

The way we do them warms up the entire body.

There are probably hundreds of “drills”.

Anyone can just make ’em up. Nothing is really “wrong”.

Second: A Push Up Drill

1 Push Up Every 5 Seconds Up To 52 Reps with a static hold at the top position.

A very deceiving exercise.

This took over 4 minutes.

Why don’t you just try just 1 minute?

Third: Lunge Hop/Burpee Combo

10 Lunge Hops then 1 Burpee working up to 52 burpees.

What can you say?

It always sucks when you do burpees!

Fourth: 52 “Rep” Bridge Body Blast

The simple bridge can really burn up the core, thighs and glutes…especially done like this.

Bridges are held at the top position for 5 seconds then down and back up again for a total of 52.

Immediately following the 5 second bridges was a 52 second hold.

Devastating!

Fifth: Shoulder Burns

23 Movements/30 sec each movement/Max Reps

  1. Overhead Press
  2. Small circles forward
  3. Small circles backward
  4. Pinches up
  5. Pinches down
  6. Shoulder Abduction Bottom 1/3
  7. Wrist curls up
  8. Shoulder Abduction Middle 1/3
  9. Wrist curls down
  10. Shoulder Abduction Top 1/3
  11. Wrist curls sideways
  12. Full Shoulder Abduction
  13. External/Internal rotation
  14. Bent elbows front
  15. Bent elbows overhead
  16. Straight arm front palms down Swinging sideways
  17. Straight arm front palms up Swinging sideways
  18. Straight arm front palms down up and down
  19. Straight arm front palms up – up and down
  20. Push aways
  21. Shoulder “Ys”
  22. Shoulder “Ts”
  23. Clap overhead

Followed immediately by 5 sets if 10 push ups and a couple more at the end (gotta hit 52!).

And the Video:

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