Back On The Wagon…..

62 minutes,  126 Avg HR,  155 Peak HR.

Back with a blast of a workout, I’m feeling it tonight, It’s all good.

This is pretty much the norm for me I refer to it as my core 15 but the number of exercises varies from circuit to circuit.

Warm up; 8 Minutes,  Walk 4 laps, (20 equals a mile),  

40 Arm Rotations 20 Forward – 20 Reverse

40 Leg Lifts, 20 @ Leg

20 Side to Side Steps, Stretches.

20 Lunges, 10 @ Leg.

Circuit: 45 Minutes

25 Standard Push Ups

50 Jumping Jacks

20 10 Lb Weighted Extension Squats

7  60 Second Planks, 3 Strait, 2 Left, 2 Right

25 Inverted Swiss Ball Push Ups

20 Decline Bench Sit Ups

20 Chest Fly’s, 20lb Weights

15 Chest Fly’s, 25lb Weights

15 Overhead Chest Fly’s, 50 lb Weight

10 Prisoner Squats, 30lb Weight

20 Elevated Chair Dips

15 BOSU Ball Push Ups

10 Squat Curl Press’s, 20lb Weights

10 Squat Curl Press’s, 25lb Weights

10 Squat Curl Press’s, 30lb Weights

20 Elevated Chair Dips (2nd set)

10 Swiss Ball Push Ups

20 BOSU Ball Push Ups, (2nd set)

20 Cable Twists, 30lbs, 10 left, 10 right

20 Cable Twists, 50lbs, 10 left, 10 right

Cool Down; 9 Minutes

10 Stretches each times 2 R/L

Sat in the Sauna with a protein drink for about 12-15 minutes.

At any time I could throw in Inverted Push Ups, Curls, Farmer Walks, Weighted Lunges, Back Extensions, Squats, Dead Lifts, Shrugs, Arm Extensions, Anything I think of, see or feel like doing.

Good first day back at it.


2 responses to this post.

  1. Posted by TNT Man on March 15, 2010 at 10:21 AM

    I got tired just reading your list. The Sauna – a reward for a good workout – when time allows.


  2. I am definitely feeling it today, Mother and I are headed out to the gym right now, If I don’t by tomorrow I won’t be able to walk! Need a little limbering up.


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