19th workout of the year, 2/14/2011.
Music: “Classic Rock”…hell it’s just shit we listened to in high school! T-Shirt: Cage Fighter (I like MMA!)
Valentine’s Day.
Wonder who will show up?
A smaller group than usual but we’ll have to keep the intensity high as usual. So how bout an “all core day”?
We’ve done all core days before but this one will be special.
Having had our collective butts kicked by Joe Hasheys’ Push Up Challenge during our last workout I decided to try to incorporate his “protocol” into some other exercises.
Hence…the Hashey Protocol for exercise!
First: Sit ups. Yep the good old stand by…sit ups. Nothing fancy. I don’t really care about getting into particulars of if they are the most ineffective/effective…blah/blah/blah. Sit ups! We did them. We felt them. I dare you to do them! Well and all the other stuff too!!
For this you’ll do a sit up then lean back a bit so you’ll feel tension in the abs.
Now follow the “Hashey Protocol”!
Minute 1 – 1 Sit Up every 5 seconds
Minute 2 – 1 Sit Up every 10 seconds
Minute 3 – 1 Sit Up every 15 seconds
Minute 4 – 1 Sit Up every 20 seconds
Minute 5 – 1 Sit Up every 15 seconds
Minute 6 – 1 Sit Up every 10 seconds
Minute 7 – 1 Sit Up every 5 seconds
Second: Seated Leg Raises
Minute 1 – 1 Seated Leg Raise every 5 seconds
Minute 2 – 1 Seated Leg Raise every 10 seconds
Minute 3 – 1 Seated Leg Raise every 15 seconds
Minute 4 – 1 Seated Leg Raise every 20 seconds
Minute 5 – 1 Seated Leg Raise every 15 seconds
Minute 6 – 1 Seated Leg Raise every 10 seconds
Minute 7 – 1 Seated Leg Raise every 5 seconds
Third: Flying Squirrels (just check the video!)
Minute 1 – 1 Flying Squirrel every 5 seconds
Minute 2 – 1 Flying Squirrel every 10 seconds
Minute 3 – 1 Flying Squirrel every 15 seconds
Minute 4 – 1 Flying Squirrel every 20 seconds
Minute 5 – 1 Flying Squirrel every 15 seconds
Minute 6 – 1 Flying Squirrel every 10 seconds
Minute 7 – 1 Flying Squirrel every 5 seconds
Fourth: Leg Raises
Minute 1 – 1 Leg Raise every 5 seconds
Minute 2 – 1 Leg Raise every 10 seconds
Minute 3 – 1 Leg Raise every 15 seconds
Minute 4 – 1 Leg Raise every 20 seconds
Minute 5 – 1 Leg Raise every 15 seconds
Minute 6 – 1 Leg Raise every 10 seconds
Minute 7 – 1 Leg Raise every 5 seconds
Fifth: Lemon Squeezers
Minute 1 – 1 Lemon Squeezer every 5 seconds
Minute 2 – 1 Lemon Squeezer every 10 seconds
Minute 3 – 1 Lemon Squeezer every 15 seconds
Minute 4 – 1 Lemon Squeezer every 20 seconds
Minute 5 – 1 Lemon Squeezer every 15 seconds
Minute 6 – 1 Lemon Squeezer every 10 seconds
Minute 7 – 1 Lemon Squeezer every 5 seconds
And that is it!!
JONESERCISE 