29th workout of the year, 3/21/2012.

Music: Stevie Ray Vaughn.  T-shirt: Yoda.

So someone wants some beach body stuff.

Legs, arms, shoulder, and abs.

Well OK. We can do that!!

First: Core/Abs

6 Balls 8 – 22 pounds

Sit Up Twists 5 Reps Each Ball

Sit Up Twists w/Legs Up 5 Reps Each Ball

Second: Leg Stuff

3 Cycles

Wall Sit – 30 sec

Wall Sit SLR 10 Each Side

Wall Sit Knee Ext 10 Each Side

Wall Sit Hip Flex 10 Each Side

Wall Sit – 1 Minute

Yes…tougher than it looks like on paper!!

Third: More Leg Stuff

Squat and Lunge Variations 20 Reps Each

Followed by Close Hand Push Ups Elbows In/Out 5 Reps Each

That is after every set of leg work.

  • Regular Squats
  • Wide Squats
  • Feet Together Squats
  • Bottoms Up Squats
  • Squat Twist Touch Floor
  • Prisoner Squat Knee to Elbow
  • Prisoner Squat Knee to Opposite Elbow
  • Squat to Forward Lunge
  • Squat to Rear Lunge
  • Squat to Forward Lunge to Squat to Rear Lunge
  • Squat Twist Touch Floor Then Jump
  • Side Lunge

Fourth: Circuit Training

8 Stations, 30 Sec, Max reps

Between each stations do 5 Wall Push Ups Each Side.

  • BB Curls
  • Ball Pullins for Hamstrings
  • Plate Presses
  • Plate Upright Rows
  • Bench Dips
  • DB Curls
  • Ab Pullins on Slideboard with Push Up
  • Bridge Hold

Video:

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