I had a pretty fantastic workout with the exception of breaking the motor cover on our treadmill. From the looks of it, might be a better investment to simply upgrade this 13 year old machine. We’ll see, for now a temporary fix will have to suffice. Anyway onto the workout.

  • 25 burpee to pull ups
  • 10 series – started these back in my gymnastics days. Hold a hollow hold for 10 seconds, without letting your feet touch the ground next do 10 v-ups, back to hollow hold 10 secs, then 10 knees-up chest-up (crunchies as some prefer), another 10 second hollow hold, followed by 10 sit-ups with feet off the ground, and finish it off with one last 10 second hollow hold. Your feet and shoulder blades should not touch the ground during the holds and you are not to rest until you complete the series. I suggest working up to this by starting with reducing everything to 5’s or 7’s and go up from there.

    Proper Technique for Hollow Hold
  • 25 burpee pull ups
  • 2 minute plank
  • 8-8-8s dumbell bicep curls – use a lower weight for these, first do 8 reps going from 0 degrees (arms bent to shoulders) to 90 degrees. Then 8 reps from 180 degrees (arms straight by side) to 90 degrees. Finish with 8 reps from 180 degrees to 0 degrees (full bicep curl).
  • 50 Russian twist w medicine ball
  • 8-8-8s dumbell bicep curls on bosu ball
  • Run 1 mile. 7:15 pace on treadmill
  • 20 squats with bar on bosu ball – 10 with the bar behind head/10 with the bar in front
  • 50 butterfly kicks lying on back
  • 20 squats with bar on bosu ball – 10 with the bar behind head/10 with the bar in front
  • 25 v-ups
  • 3 sets 10 bicep cable curls

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