This workout is based on the pit workout.
After a quick warm up. 5 minutes shadow boxing, on the 30 seconds, 5 burpees, on the minute, 5 squats.
1 minute water break, then its into “blackjack” 20 press-ups, 1 squat thrust, then 19 press-ups then 2 squat thrusts and so down to 1 press-up and 20 squat thrusts, everything adds up to 21 “blackjack”
1 minute water break, then 50 straight punches left and right.
3 minutes jump rope.
1 minute water break, then 50 medicine ball sit ups, 50 medicine ball leg raises, 50 bicycles, 50 rustys, 50 medicine ball twists.
This was my workout for Mon 15th June.
Originally posted 2009-06-15 19:42:19.
Tagged as:
burpee,
conditioning workout,
medicine ball,
press ups,
rustys,
sit ups,
squat thrusts,
workout
Not, I was going to make this evenings workout an HIIT workout but unfortunately I’d forgotten to charge a battery for the gymboss timer. I’d wanted to make this evenings workout bodyweight only as I’d done a kettlebell workout yesterday, since I’d also no battery for the mp3 player (I could have put a DVD on but wanted to workout outdoors), I was left with the deck of cards. This evenings workout was a deck of cards workout. I worked through the deck twice.
First deck was:
Spades = crunches
Diamonds = Jumping Jacks
Hearts = push-ups
Clubs = squat thrusts
Second deck was:
Spades = rustys
Diamonds = quantum jumps
Hearts = push-ups
Clubs = squat thrusts
Repetitions
ace = 11 reps
2 = 2 reps
3 = 3 reps and so on
Jack = 11 reps
Queen = 12 reps
King = 13 reps
Joker = 25 of the previous exercise.
Originally posted 2009-06-13 19:07:31.
Tagged as:
crunches,
deck of cards,
gymboss,
gymboss interval timer,
gymboss timer,
jumping jacks,
push-ups,
rustys,
squat thrusts,
workout
