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Workout for 12/4/2013

Music: Jimi Hendrix.

T-shirt: Atlanta Falcons.

A return to an all body weight workout.

A bunch of Squats. A bunch of Push Ups.

A bunch of Abs/Core. Cause we still had time…

First: 20 Variations of SquatsImage1

15 Reps Each (300 Reps Total)

  • Wide, Swing Arms Back
  • Regular, Swing Arms Back
  • Feet Together, Swing Arms Back
  • Prisoner
  • Prisoner Knee to ElbowImage3
  • Prisoner Opposite Knee to Elbow
  • Staggered Stance, Left Forward
  • Staggered Stand, Right Forward
  • Rock Bottom HS stretch
  • Ass to Heels
  • Stripper
  • Arm Swing Touch FloorImage7
  • Cossack Squat Right
  • Cossack Squat Left
  • Right Foot In Front Of Left
  • Left Foot In Front Of Right
  • Feet Turned Out
  • Full Jump Squats
  • 180 Twists
  • 360 TwistsImage9

Second: 20 Variations of Push Ups

10 Reps Each (200 Reps Total)

  • Regular
  • Wide
  • Close
  • Plyo Push Up
  • Shoulder Over Each HandImage14
  • Arm Staggered Left Up
  • Arm Staggered Right Up
  • Touch Hand
  • Touch Shoulder
  • Touch Thigh
  • Touch Side of Hip
  • Touch Alternate FootImage20
  • Feet Wide
  • Walk Out
  • Cobra
  • Rotating
  • Ground Up
  • Mountain Climber Push Ups
  • Diamond Push UpsImage24
  • Knuckle Push Ups

Third: Medicine Ball Core/Abs

12 Balls 4 to 25 Pounds

  • Seated Leg Raises 10 Reps Each Ball
  • Seated Twists 3 Reps Each Ball
  • Lemon Squeezers 5 Reps Each BallImage28
  • Crunches 5 Reps Each Ball
  • Supine Leg Raises Ball Overhead 10 Reps Each Ball
  • Seated Leg Raises Ball Overhead One Hand 5 Reps Each Hand Each Ball
  • Ball To Feet Crunches 10 Reps Each Ball
  • Ball To Feet Crunches Legs Wide 6 Reps Each Ball

Video:

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