76th workout of the 7/23/2011.

Music: Manowar. T-Shirt: Good Karma.

So what kind of mess can I get us into today?

We’ll play with some dumbbells.

We did a version of this before (a couple of times actually). Today will be harder. Cause that is just the way it is!

Get a dumbbell.

Make it an uncomfortable amount of weight.

Yep. Uncomfortable. Don’t worry it’ll be worth it.

Well maybe.

Do 18  Movements. Most done unilaterally.

We did 2 cycles.

  1. DB Upright Row 1 x 5
  2. DB Clean to Shoulder 1 x 5
  3. DB Clean to Shoulder and Squat 1×5 each side
  4. DB Clean to Shoulder and Overhead Press 1×5 each side
  5. DB Clean to Shoulder, Squat and Overhead Press 1×5 each side
  6. DB Clean to Shoulder, Overhead Press and Squat 1×5 each side
  7. DB Sidebends 10 each side
  8. DB Clean to Shoulder and Lunge 1×5 each side
  9. DB Clean to Shoulder, Overhead Press and Lunge 1×5 each side
  10. DB Clean to Shoulder and Backward Lunge 1×5 each side
  11. DB Clean to Shoulder, Overhead Press and Backward Lunge 1×5 each side
  12. DB Goblet Squat 1×15
  13. Walk with DB overhead 25 yards each side
  14. Walk with DB at shoulder 25 yards each side
  15. Walk with DB at side 25 yards each side
  16. DB Goblet Curls 1×15
  17. DB Triceps Extensions 1 x 15
  18. DB Curls 1×15 each side

Core/Abs:

  1. Legs in Air Crunches 50
  2. Heel Taps 25 Each Side
  3. Alternate Foot to Hand 25 Each Side
  4. Side Crunches 25 Each Side
  5. 2 Hand Heel Touch 25 Each Side
  6. Toe Touch Crunch 50
  7. Another Side Crunch 25 Each Side
  8. Leg Raises 50
  9. Hip Ups 50
  10. V Crunches 50

Video:

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