image13Workout for 10-31-2016

T-Shirt: SUPERMAN

Music: John Fogerty

So this happened on Halloween this year.

A big variety of stuff going on.

Just a bunch of adults at play.image1

But not “X” rated.

Do they even have “X” ratings any longer?

FIRST CIRCUIT: 13 Stations, 10 Reps

Incline Bench Alternate Arms

Alternate DB Curls image3

One Arm Band Overhead Press

One Arm KB Swing

Alternate Arm Pushdown

Swiss Ball crunches Alternate Arm w/ball overhead

Bridge Reachbacks feet on small kegimage4

Jump Squat to chair push ups

One arm upright rows

Football drill hop over stuff

Alternate skateboard rollouts

Sit Up Reachbacksimage9

Inverted Row, side to side

SECOND CIRCUIT: Same Circuit at 12 Reps Each

So it’s getting a bit more difficult.

Heck a lot more difficult.

Amazing what just a couple of reps will do!image7

THIRD THING: SHOULDER BURNS

Why is this called “Shoulder Burns”?

Because your shoulders will burn like HELL!

Shoulder Burns. 31 Movements.

30 sec each movement. Max Reps.image14

  1. Military Press
  2. Small circles forward
  3. Small circles backward
  4. Shoulder in ABD, flex/ext elbow
  5. Shoulder in ABD, flex/ext elbow, then forward
  6. Pinches up
  7. Shoulder Abduction Top 1/3image15
  8. Wrist Circles Forward
  9. Wrist Circles Backward
  10. Pinches down
  11. Arm Circles In Front Medial
  12. Arm Circles In Front External
  13. Pinches front
  14. Shoulder Abduction Bottom 1/3image16
  15. Wrist curls up
  16. Shoulder Abduction Middle
  17. Wrist curls down
  18. Shoulder Abduction Full
  19. Wrist curls front
  20. External/Internal rotation stop sign
  21. Bent elbows frontimage18
  22. Bent elbows overhead
  23. Chicken Wing
  24. Straight arm front palms down Swinging sideways
  25. Straight arm front palms up Swinging sideways
  26. Straight arm front palms down, up and down, top 3rd
  27. Straight arm front palms up, up and down, top 3rd
  28. Push awaysimage19
  29. Shoulder “Ys” top
  30. Shoulder “Ts” top
  31. Clap overhead

Followed by 25 Ground up push ups. Which doesn’t feel so good after all the shoulder stuff!

FOURTH THING: Cobra Push Ups and Burpees!

Why? Because we had time!image20

10 cobra pushups – 1 Burpee

9 cobra pushups – 2 Burpees

8 cobra pushups – 3 Burpees

7 cobra pushups – 4 Burpees

6 cobra pushups – 5 Burpeesimage21

5 cobra pushups – 6 Burpees

4 cobra pushups – 7 Burpees

3 cobra pushups – 8 Burpees

2 cobra pushups – 9 Burpees

1 cobra pushup – 10 Burpeesimage22

FIFTH THING: Medicine Ball Ab/Core Stuff

Why again? Because there were still some minutes on the clock!!

10 Medicine Balls, 6-24 LBS

Seated Leg Raises, 10 reps each ball

Ball to Knees Crunches, 5 reps each ballimage23

Sit Up, Twists, 3 reps each ball

Video:

 

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