18 August, 2010

Half Way Through

It's Wednesday and the week is half finished. Today we are putting a lot of concentration into the development of muscle and groups of muscle while simultaneously getting some good cardio. The pace with which you approach today's workout will make all of the difference. Your repetitions should be slow, concentrated, and through a full range of motion. The rest between your sets should be as short as possible. This will make for the best results so without further adieu!

5 min. warm up
3x 20 Sumo squats
3x 20 fire hydrants (each side)
3x 20 donkey kicks (each side)
50 meters of lunges
3x 10 push ups
3x 20 tricep dips
3x 10 inverted rows
3x 10 pull ups (if you need help, use it)
3x 10 superman
3x 20 flutter kicks
ABC leg lifts (draw the alphabet with your feet, I prefer lower case cursive)
2x 50 rapid fire regular crunches (small movements, really fast)
2x 25 bicycle crunches
5 min. cool down

This should be difficult so if it hurts that's a good thing! Enjoy!



  1. Hey J, thanks for the awesome workout posts. Is there a place within your blog that describes the different exercises? Like, I don't know what a superman is. I think I do...but I'm not 100% certain. And I don't want to screw it up.

    Or, should I just google superman exercise? :)


  2. If you google superman exercise it gives you the right answer. What you are looking for here is to lay on your stomach with you arms extended above your head. From here you want to attempt to pick your chest and arms up as high as possible as though you were flying like superman. Your feet will come up naturally and that is proper form. As for a reference page, I am currently attempting to provide the best solution to answering questions. I don't expect you to always understand my strength and conditioning slang and until I have a better solution please feel free to continue to ask for clarification. Sorry for the inconvenience!

  3. I was just going to request the same thing!

    Maybe you could post youtube videos of proper technique for a different exercise once or twice a week. I know there are tons out there, but sometimes they say different things so it would be awesome to have someone with experience vet them. Just a thought...

  4. I your thought. Let me see what I can do.