SAME RULES APPLY...DO NOT REST/PUSH YOURSELF/PICK CHALLENGING WEIGHT/FULL RANGE OF MOTION ON ALL EXERISES/
**In this workout, you will have 12 sets of weighted jump rope. Have fun with this task...some of you may compete with yourself and make a game out of it, while others may try to complete the 12 sets with a minimal amount of mess-ups. Some may even decide to compete against a friend or a spouse...whatever you choose, make sure to challenge yourself.
1. Pull-ups 10x
2. Steering Wheel (Truck Driver)- 50x
*Extend your arms forward/hold plate/steer the plate as if it is a truck driver's steering wheel/steering from one side to the other = 1/try to increase weight for each set
*After 3rd set-CONDITIONING DRILL> Wide (3rd position) Push-ups-10x +
Weighted Jump Rope (6#)- 50x> 3sets
ROUND TWO:3 SETS/NO REST!
1. Pull-downs- 10x (Heavy Weight)
2. Alternating L-Raises- 50x
*Keep shoulders squared/raise arms in an L-position/parallel to floor/do not turn shoulders/think of a pendulum at the bottom/both sides = 1
*After 3rd set- CONDITIONING DRILL> Close & Diamond-shaped Push-ups-10x +
Weighted Jump Rope (6#)- 50x> 3sets
ROUND THREE: 3 SETS/WITHOUT STOPPING!
1. One-Arm DB Row- 15x each set (Pick challenging weight/try to increase weight each set
2. Standing Straight-Arm Barbell Raise- 15x (Pick challenging weight/increase weight)
*After 3rd set-CONDITIONING DRILL> One Arm On M.B. & One Arm On Floor-10x each side + Weighted Jump Rope (6#)- 50x> 3sets
ROUND FOUR: 3SETS/SET THE PACE IN THE GYM!
1. Bent-Over Barbell Row (Palms Up)- 15x
2. Barbell Upright Row- 15x
*After 3rd set-CONDITIONING DRILL>Alternating Push ups off M.B/Step- 10x +
Weighted Jump Rope (6#)- 50x> 3sets
Cool-Down and Stretch- 10minutes
THE END!
2 comments:
Sweet blog! I found it while surfing around on Yahoo News.
Do you have any suggestions on how to get listed in Yahoo News?
I've been trying for a while but I never seem to get there! Cheers
Feel free to visit my blog :: weight loss camp
Hey there! Do you use Twitter? I'd like to follow you if that would be okay. I'm definitely enjoying your blog and look forward to new updates.
Feel free to visit my blog post; mederma stretch mark therapy reviews
Post a Comment