I never know what we will be doing until the day of the workout. I make a big list of stuff to pick and choose from. Today was no different.
But today was brutal. At least it was to me as I am still wired from the training 5 hours later! Oh this is not a complaint! This is good stuff! Now I just have to raise the bar again!
Music by: The Killers http://www.thekillersmusic.com/ and Grand Funk Railroad http://www.grandfunkrailroad.com/station.htm. GFR could use a better website…just sayin’. T-shirt: Another random MMA Elite. http://mmaelite.net/. You can get them at Walmart.
Warm Up: Heck this warm up could be someone else’s workout. We did squats, pushups, crunches and leg raises. 4 sets of 25 reps each…easy math…100 reps of each one.
Next: I call this the Dumbbell Shoulder Press Ladder. We took every dumbbell we had and put them on the track. We did 5 reps of each weight starting at 5 pound dumbbells and going up in increments of 5 pounds to 65. After we got to 65 we went back down from 65 pounders to 5. The others didn’t get up to 65 but knocked out the same amount of movements by going up as far as possible a couple of times. This looked much easier on paper and today I was glad we don’t own 70s.
Next: Short Lunges, 50 on each leg followed by 100 squats. Yeah I know we already did 100 earlier…and?
Next: Monster Walk with gold theraband around the ankles for 50 yards. I’ve called this move a couple of other things in the past. Still trying to find the right names for some of this stuff! After doing the lunges and squats this move was really a finisher for the glutes and thighs!
Next: Push up variations. 10 reps each.
1. Left Hand Up/Right Back
2. Right Hand Up/Left Back
3. Hands At Waist
4. Hands Under Chest
5. One Leg Push up (right up)
6. One Leg Push up (left up)
8. Knees to Elbows
9. Rotate With Foot to Hand
Core Stuff: Did a lot of core stuff but gonna do more!
1. Alternate Hand to Foot 25 on each side.
2. Knees to Elbows 25 reps.
3. Leg Circles 10 reps to each side.
4. Legs Up Side Crunches 25 on each side.
5. Legs Up Crunches 25 up the middle.
6. Side Crunches 25 on each side.
7. Crunches up the middle 25.
And the video: