Monday 8-24-09 Mayhem Monday

Station#1- Upper Body Circuit: 5 minutes
1- DB Push-up Rows @ 30 s work, 0 s rest
2- DB Shoulder Presses @ 30 s work, 0 s rest
3- DB Bicep Curls @ 30 s work, 0 s rest
4- DB Push-ups @ 30 s work, 0 s rest
30 s rest and then repeat

Station#2- Core Circuit: 5 minutes
1/3- DL Hip Extension @ 30 s work, 0 s rest
2/4- V-Up @ 30 s work, 0 s rest
30 s rest and then repeat

Station#3- Lower Body Circuit: 5 minutes
1/3- Double Lunge (left leg) @ 30 s work, 0 s rest
2/4- Double Lunge (right leg) @ 30 s work, 0 s rest
30 s rest and then repeat

Station#4- Core Circuit: 5 minutes
1/3- Spiderman Mountain Climbers @ 30 s work, 0 s rest
2/4- Squat Thrusts @ 30 s work, 0 s rest
30 s rest and then repeat

Here's some video highlights of the fun:

This one is a fun one, folks.
Literally, a little something special for everyone in camp.
Enjoy!

20-10 Complete Body Blubber Annihilation

1-Prisoner Squat
2-DB Chest Press
3-Knee Ins
4-SL Hip Extensions
5-Diagonal Lunges
6-BW Row
7-Side Pillar (+knee to elbow variation)
8-Split Jump + Squat Jump
9-T-up/Grasshoppers
10-Stationary Sprints/lying Snow Angels

Oh, what the heck...let's have a Screamer.
Hit the timer for 8 seconds of tuck jumps and
12 seconds of resting front pillars. ;)

The video is below...but before you go off and tear into a killer
workout...you better be prepared with THE most important training tool.

I'll give you a clue...

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The best program in the world will always fail if you are eating
supportively and fail to fully RECOVER.

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OK...so you are all set now...crank out a hot one here:

20-10 H.I.T. Workout of the Day (Cardio Emphasis)

Exercise #1: Sandbag Relay
Exercise #2: Jump Rope Variation

Enjoy!