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
An eclectic mix of dumbbell and bodyweight exercises. Utilizing both upper body and lower body exercises at the same time. This evenings workout 9th June.
After a quick warm up:
Squats with dumbbell shoulder presses 20 reps.
Astride Jumps with dumbbell shoulder presses 20 reps.
Side squats with dumbbell lateral raises 20 reps.
Dumbbell shadow boxing, upper cuts, crosses, straight punches, 12 of each x 2 sets.
Calf raises 12 holding the dumbbells.
Calf raises 12 with the toes turned out and front and side lateral raises.
30 squat thrusts.
30 seconds mountain climbers.
30 press-ups.
20 press-ups with alternating leg lifts.
30 seconds plank.
10 bodyweight squats.
20 quantum jumps.
10 bodyweight squats.
20 quantum jumps.
16 sumo lunges on each leg.
16 lunges.
16 sumo lunges with a kick on each leg.
20 quantum jumps.
Plie squats with lateral raises 20 reps.
Dumbbell shoulder presses 20 reps.
Dumbbell arnold presses 16 reps.
Chest press with a lunge on the right leg 20 reps.
Flys with a lunge on the right leg 20 reps.
Bicep curls 20 reps.
Tricep kick backs.
Jumping jacks with front and side lateral raises 32 reps.
Chest press with a squat 16 reps.
Flys with a squat 16 reps.
Dips 15 reps.
leg circles 20 reps.
Dips 15 reps.
leg circles 20 reps.
Press-ups 3 sets of 30, wide, shoulder width, wide.
Press-ups 1 set of 20 narrow, palms side by side.
30 seconds plank.
75 Crunches.
Minimum rest between exercises of just a few seconds.
Originally posted 2009-06-09 20:02:03.
Tagged as:
bodyweight,
dumbbells,
squat thrusts,
squats,
stomach crunchies,
workout
