Warm up on treadmill.
Do some arm dislocated with stick or rope.
25 jumpin janes.
Pushups. Get into a position where you can do 5 good pushups. Feet elevated etc. Do the 5.
Use your barbell (start with 20 lbs) and do barbell rows 8-12 reps. Bend over from hips, Knees should be slightly bent pull backbones together and row barbell from shin to chest. If you can rock out 12 add weight.
5 of these super sets pushups and rows. If you need to break up pushups do it but keep the elevation you started with.
Finish with some shadow boxing. Feel like a badass
10-7-11 6PM
ReplyDeleteten minutes of punching, kicking, and general get'in down... HR about 140
work out
5 boy style pushups (no incline, are you kidding?)
10 rows each side, 20#
repeat 5 times
cool down - 5 more minutes of boogiewoogie - Imelda May rocks!
On the road for the weekend but will find something to do...
Travel picks up again next week:
PLAN
Monday 10-10 noon (home)
Tuesday nothing (hotel, evening meetings)
Wednesday evening (hotel, good treadmill and roads for running)
Thursday nothing (stuck in airports until 11 PM)
Friday might be able to find time late afternoon
Saturday might be able to find time late afternoon
Sunday 10-16 evening at home? depends on what time I get back from Milwaukee
Monday - Wed the week following at noon.
Thurs 10-20 nothing (traveling till 10PM)
Friday 10-21 ARRIVE IN SEATTLE AT 7PM!!