24rd workout of the year, 2/26/2011.
Music: Mothers Finest. T-Shirt: Captain America.
After banging out a good circuit training day last time today is time for something different…again.
Our workout was a variation of Joe Hashey’s Push up Challenge.
Today was also special because two people had birthdays recently. 49 is the magic number today. Not because they turned 49 but it was close enough to their age and matched up well with today’s workout.
7 Exercises For 7 Minutes Each.
Yep the 7 Minute Massacre.
First: Push Ups
One push up every 15 seconds for 7 minutes. Simple little protocol. You do one push up and “rest” in the up position. Repeat.
Sounds easy doesn’t it? It is not!
One squat every 15 seconds for 7 minutes. If you tried the push ups first you already know the squats will be killer. Wonder how many “athletes” will try this little devilish sequence?
For the planks you have to hold the plank position for 15 seconds then release and back up again. Easier than the push ups and squats. Easy? No! But easier than the other two. Try it. You won’t like it.
Fourth: Plate Overhead Presses
Take a weight plate.
Say a 45, 35 or 25 pounder. Press it overhead. Let it come down about half way and hold it still over your head. Same sequence: One press every 15 seconds for 7 minutes.
Tough…really tough. Try this for entertainment purposes only!
Fifth: Plate Curls
Repeat with getting a plate to play with. You should be able to handle the same plate as you did with the presses. You will do a simple curl for the biceps. You’ll hold a static contraction for 15 seconds. Guess what? You’ll do one rep every 15 seconds for 7 minutes.
If you thought anything above was hard…you may not want to even try this one! But hey…don’t be a wimp. Try it!
Sixth: Sit Ups
I don’t want to get in a big discussion about whether people should or shouldn’t do sit ups. We do them. Not all the time…but then again we don’t do anything “all the time”.
You’ll do a sit up then lean back to where you feel tension on the abs. That’s where you’ll “rest” for 15 seconds until you have to do another rep. Yep another rep…every 15 seconds for 7 minutes.
If you don’t want to do these: Don’t. On the other hand they were the “easiest” exercise all day today. Betcha you won’t even try!
Seventh: Flying Squirrels
Everyone was glad to get to the last exercise. It didn’t matter what the exercise was as long as it was the last one!
So on your bellies! Arch up off the floor, arms up, knees bent and thighs up.
You’ll feel this between the shoulder blades, the lower back, glutes and hamstrings.