Another week another workout. This one kicked my butt. Quite literally. It is quite amusing to watch me sit down right now.
1. Hammer strength chest press then modified push ups: 12 reps each, 3 cycles, no rest
2. V-grip lat pull down then stiff leg dumbell row (one leg per cycle): 12 reps each, 3 cycles, no rest
...the stiff leg is a tough balancer...standing with arms at side, slowly bend forward while raising one leg straight up behind you - forming a T with your body...then row
3. 1 arm dumbell rows on bench: 12 reps each arm, 2 sets, no rest
4. Bosu ball squats then tubing pull down with knee raise burns*: 12 reps, 3 cycles, no rest
...these were funny - my balance is for crap. My legs shook like I was freezing cold - it was quite amusing...stand on the platform side with the ball side down
5. 1 leg lunge on bench: 12 reps per leg, 3 sets, no rest
...standing in front of bench, set one foot back onto bench and "lunge" (seems squat like) down...sounds odd but isn't, plus, it's a toughie on the rear
6. Bosu ball donkey kicks then ceiling touches then fire hydrants: 12 reps, 3 cycles, no rest
...one word: ouch...also, reminds me of early Jane Fonda aerobic days.
...on all fours, one knee on ball - work one leg at a time thru cycle....kick foot back (horizontal to ground) then with bent knee & foot facing upwards, kick up then, well, pretend you are a dog at a hydrant - bent knee swing knee up & out to the side
7. Bosu ball hammer dumbell curls then tubing tricep kickback burn*: 12 reps, 3 cycles, no rest
...stand on ball part of the Bosu
8. Pike crunches: go until fatigue then do a couple more, 2 sets, 30 sec rest between sets
*burn: rapidly do exercise until fatigue
2. V-grip lat pull down then stiff leg dumbell row (one leg per cycle): 12 reps each, 3 cycles, no rest...the stiff leg is a tough balancer...standing with arms at side, slowly bend forward while raising one leg straight up behind you - forming a T with your body...then row
3. 1 arm dumbell rows on bench: 12 reps each arm, 2 sets, no rest4. Bosu ball squats then tubing pull down with knee raise burns*: 12 reps, 3 cycles, no rest
...these were funny - my balance is for crap. My legs shook like I was freezing cold - it was quite amusing...stand on the platform side with the ball side down
5. 1 leg lunge on bench: 12 reps per leg, 3 sets, no rest...standing in front of bench, set one foot back onto bench and "lunge" (seems squat like) down...sounds odd but isn't, plus, it's a toughie on the rear
...one word: ouch...also, reminds me of early Jane Fonda aerobic days.
...on all fours, one knee on ball - work one leg at a time thru cycle....kick foot back (horizontal to ground) then with bent knee & foot facing upwards, kick up then, well, pretend you are a dog at a hydrant - bent knee swing knee up & out to the side
...stand on ball part of the Bosu
8. Pike crunches: go until fatigue then do a couple more, 2 sets, 30 sec rest between sets
Note on the "no rest"...rest if you have to. I had to take some rests during some of the lower body exercises because my heart rate got up there.
Anyone want to try it with me? :)
I can do #6! :)
ReplyDelete