88th workout of the year, 8/22/2011.

Music: Wolfmother, Me First and The Gimme Gimmes. T-Shirt: Train Hard, Play Hard.

We did this yesterday.

I could barely walk last night. Today is worse.

Today I shuffle.

Tomorrow? Well I think we all know how tomorrow will be…

Guess what? Don’t care. Will probably do it again!

Some of the leg stuff was body weight only…so yes you too can participate in the fun (pain)!

Warm Up? No. Think we’ll skip it.

Start: Dumbbell Ladders

We took every dumbbell we had and put them on the track. Added up to 13 sets of dumbbells.

We did 5 reps of each weight starting at 5 pound dumbbells and going up in increments of 5 pounds to 65.

If someone couldn’t work up to the 65s they stayed at the heaviest weight they could handle for a set total of 13.

We did this for Overhead Push Presses and DB Squats.

Second: Leg Stuff

Short Lunges 50 Reps Each Leg

“Prisoner” Squats 50 Reps

Next: More Leg Stuff

Tabata Style Chair Squats

Fast squats for 20 seconds and 10 second rest

Repeat 8 times

Fourth: More Squats 25 Rep Each

Rock Bottom Squats

1/4 Squats

Parallel Squats

Full Squats

Bottoms Up Squats

Fifth: Isometric Holds

Short Lunge 30 Sec Each Leg

Long Lunge 30 Sec Each Leg

Rock Bottom 30 Sec

1/4 Squat Hold 30 Sec

Parallel Squat Hold 30 Sec

Sixth: Finally…No leg stuff!

Shoulder Burns. 25 Movements. 30 sec each movement. Max Reps.

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

Followed by 25 regular push ups then 25 ground up push ups.

I got lazy on the video. I didn’t cut each move. I just speeded some portions up.

Lastly: Stretching

Not that I’ve lost a ton of flexibility…but I want what has slipped away to return!

I just felt like adding it in and will be doing it more often.

No descriptions…check out the video!



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