Workout for 10-31-2016
Music: John Fogerty
So this happened on Halloween this year.
A big variety of stuff going on.
Just a bunch of adults at play.
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
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 keg
Jump Squat to chair push ups
One arm upright rows
Football drill hop over stuff
Alternate skateboard rollouts
Sit Up Reachbacks
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!
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.
- Military Press
- Small circles forward
- Small circles backward
- Shoulder in ABD, flex/ext elbow
- Shoulder in ABD, flex/ext elbow, then forward
- Pinches up
- Shoulder Abduction Top 1/3
- Wrist Circles Forward
- Wrist Circles Backward
- Pinches down
- Arm Circles In Front Medial
- Arm Circles In Front External
- Pinches front
- Shoulder Abduction Bottom 1/3
- Wrist curls up
- Shoulder Abduction Middle
- Wrist curls down
- Shoulder Abduction Full
- Wrist curls front
- External/Internal rotation stop sign
- Bent elbows front
- Bent elbows overhead
- Chicken Wing
- Straight arm front palms down Swinging sideways
- Straight arm front palms up Swinging sideways
- Straight arm front palms down, up and down, top 3rd
- Straight arm front palms up, up and down, top 3rd
- Push aways
- Shoulder “Ys” top
- Shoulder “Ts” top
- 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!
10 cobra pushups – 1 Burpee
9 cobra pushups – 2 Burpees
8 cobra pushups – 3 Burpees
7 cobra pushups – 4 Burpees
6 cobra pushups – 5 Burpees
5 cobra pushups – 6 Burpees
4 cobra pushups – 7 Burpees
3 cobra pushups – 8 Burpees
2 cobra pushups – 9 Burpees
1 cobra pushup – 10 Burpees
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 ball
Sit Up, Twists, 3 reps each ball