39th workout of the year, 5/9/2012.

Music: Hits from 1967. T-Shirt: 21st Amendment Brewery.

Still running behind in my exercise blogging. But I do have all the videos.

So the workouts will continue to be documented.

Whether you (or me) like it or not!!

First: Agility Ladders

Just trying to do something a little different…get the blood flowing.

Course it is fairly warm for spring.

Just part of living down south.

Second: Inchworms With Push Ups and Crabwalks

Just what it says.

Haven’t done these in a long while.

Been busy with some other stuff.

Makes this harder when we return to it.

Try it at home…or heck do it at the gym…what the heck!

Third: Core/Abs

  • Hands to Wall Sit Ups 25
  • Leg Raises to Wall 25
  • Hands to Wall Sit Ups 20
  • Leg Raises to Wall 20

Fourth: Ham/Glute Circuit Training

12 Exercises, 2 Cycles

30 Sec Each Station for Max Reps

Yeah…the video says 11 exercises…but there were 12.

Don’t want to short change ourselves now…do we?

Ball Hamstring Curls

Slideboard Hamstring Curls

Keg Hamstring Curls

Furniture Slider Hamstring Curls

Single Leg Furniture Slider Hamstring Curls

Foam Roller Hamstring Curls

Bridge Holds on Chair

Unilateral Bridge Holds

Barbell Hip Thrusts

Kettlebell Swings

Bridges on Bench

Wall Sits

Fifth: Now pushups with the “Hashey Protocol”!

“Rest” position is at the top!

  • Minute 1 – 1 every 5 seconds
  • Minute 2 – 1 every 10 seconds
  • Minute 3 – 1 every 15 seconds
  • Minute 4 – 1 every 20 seconds
  • Minute 5 – 1 every 15 seconds
  • Minute 6 – 1 every 10 seconds
  • Minute 7 – 1 every 5 seconds

Sixth: Tabata Style Squats

Maximum amount of reps for 20 Seconds.

Then you get a 10 Second break.

Only to repeat the process 8 times total.

This will take less than 8 minutes.

But it will feel like a lot more than that!!!



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