This was one of the most simple and effective workouts so far. Simple but tough.
The last time I wore my Capt. America shirt I hurt my back: https://jonesercise.wordpress.com/2010/03/07/controlled-chaos/. I didn’t get injured this time but the workout did get everything sore the next day!
“Warm Up”: Inchworms and Long Lunges, 25 yards each. The inchworms have become less challenging…so to increase the intensity we added more push ups.
Next: Dumbbell Shoulder Push Press Ladder. The first time we did this was about a month ago. It was tough enough to bring back.
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 folks that couldn’t get up to the 65’s continued more reps with what they could handle. It ended up being grueling 13 sets total.
Next: The Push Press Ladder was so successful in its intensity that we did the same thing with Squats. So every dumbbell from a light 5 pounder all the way to 65 were used.
Again if someone couldn’t go all the way up they continued with a weight until all 13 sets were completed.
Core: Very simple progression here. Crunches and Push Ups. Yes. Push Ups do stimulate the core.
This was done in a “ladder” progression as well. We started at the” top of the ladder” with 25 crunches and 25 push ups. Then we descended to 24 crunches and 24 push ups. Are you picking up the pattern here?
We went all the way down to 15/15. The last 15 push ups were “jumping”…you push your whole body off the ground. Nice way to end a workout!
And the Video: