Sunday, the day I generally get my most grueling workout of the week in. No time restriction. If I want to experiment with a new move, Sunday is the day. Try a different form of cardio? Sunday is the day…you get the gist.
My Core 10 as I refer to it as is really 15 exercises. They are more a full body routine focused more so on my upper body and ABS. It started out as about 6 moves and has grown.
On Sunday I have the opportunity to work my way through the entire circuit at least once. Then, I will grab half a dozen moves and work a second circuit. If I’m feeling real good, I’ll finish a second full circuit instead of an abbreviated. Health issues restrict me to lifting no more the 5olbs and running my heart rate above 160bpm. So I do my best to keep within those restrictions.
My Core consists of; (after a good 10 minute warm up)
25 Standard Push Ups
30 Jumping jacks
15 15lb Weighted Extension Squats
7-10 60 Second Hold, Planks
25 10 lb Weighted Decline Sit Ups
15 10lb Weighted Back Extensions
20 Decline Swiss Ball Push Ups
20 Elevated Chair Dips
20 Bosu Ball Push Ups
10 20lb Dumb Bells, Squat, Curl, Press
10 25lb Dumb Bells, Squat, Curl, Press
10 30lb Dumb Bells, Squat, Curl, Press
15 Swiss Ball Push Ups
15 25lb Dumb Bells, Chest Fly’s
15 50lb Over Head Chest Fly’s
This circuit takes me, with warm up, about 40 minutes or so. I break at times throughout the routine for a minute here and there depending upon my heart rate and plain how I am feeling. I finish with a good 10 minutes of stretching.
Most days I will jump on an elliptical or a bike and add in about 25 –30 minutes of interval work to finish up my visit. I’m usually pretty well spent by the time I am done.
With shower, dressing and all it’s a good 1:45 – 2 hour from Out of truck to back in.
Captdhd's Blog 
Posted by tommylandbboe on January 11, 2010 at 6:33 PM
Damn looks pretty intense- keep it up!