NROL Fat Loss I Circuit A4

10/27/10 Manchester Gym.

Warm up circuit, walk, stretch, 30 Jumping Jacks, 15 Prisoner Squats,

25 BOSU Push Ups, 3 – 100 Count BOSU Planks.

DB Squats                    2×25/12            2×35/12            2×45/12

Cable Seated Rows   90/12               110/12             120/12

Hip Extensions            10/12               10/12               10/12

DB Push Press             2×30/12            2×35/12            2×40/12

Rotational Lunges            2×15/12            2×20/12            2×25/12

SB Crunches                35/20               45/20               55/20

Closed workout with;

25 SB Decline Push Ups, 25 Decline Bench Sit Ups, 20 Elevated Chair Dips.

Walk, Cool Down, And Stretch.

Specs: 53:05 Min.     119 Avg. Heart Rate,    153 Peak

OK workout, need to up the weight so that I cannot finish the 3rd set.

Toughest exercise looks the easiest, the Hip Extensions. I do them while holding a 10 pound ball on my stomach, not using my arms to balance my body. Shoulders and core only for balance. Did not get any one set completed without falling off the ball at least once. I hold each rep for a 10 count.


One response to this post.

  1. Posted by TNT Man on October 27, 2010 at 8:40 PM

    Extraordinary – well done.

    I have a problem with rotational anything. Side lunges – nope. I believe my hip sockets are broken.

    Ah well.

    Sweat Hard

    TNT Man


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