Evolution Two – week Three
Thursday, June 11, 2009
Hello Folks,
Today was a free day for me...no work out....eat what ever I want! After a strenuous week of hard core exercise I was glad not to work out today...wheew. I did want to share with you yesterday’s work out, because it kicked my butt!
I call it pyramid charge. Here is how it went. I used my timer on my ironman watch to keep track of time.
I set the timer for 2 minutes. Every two minutes it beeps.
I set up all my “stations” for Chest, Back, Quads and Abs.
I used two exercises for each body part
Chest = Dumb bell chest press, Total Gym chest press
Back = Band row, Horizontal pull-ups
Quad = Wall sit, step-ups
Abs = horizontal bicycle, plank
I started the timer and...
Did chest press until failure and then jumped rope until the two minutes was up and then moved to the next exercise and repeated the same system.
It looks like this...
Dumbbell press to failure + Jump rope (2 mins.) = Band row to failure + jump rope (2 mins.) + wall sit to failure + jump rope (2 mins.) + horizontal bicyle to failure + jump rope (2 mins.) + Total Gym chest press to failure + jump rope + horizontal push-ups + jump rope + step-ups + jump rope + plank + jump rope.
Repeat two times...and then end doing each exercise consecutively....for example
Dumb bell press + Total gym press + jump rope + band row + horizontal pull-ups + jump rope+ wall sits + step-ups + jump rope + horizontal bicycle + plank + jump rope.
Makes you dizzy just looking at it doesn’t it?
Exercise: none (not even softball)
Hello Folks,
Today was a free day for me...no work out....eat what ever I want! After a strenuous week of hard core exercise I was glad not to work out today...wheew. I did want to share with you yesterday’s work out, because it kicked my butt!
I call it pyramid charge. Here is how it went. I used my timer on my ironman watch to keep track of time.
I set the timer for 2 minutes. Every two minutes it beeps.
I set up all my “stations” for Chest, Back, Quads and Abs.
I used two exercises for each body part
Chest = Dumb bell chest press, Total Gym chest press
Back = Band row, Horizontal pull-ups
Quad = Wall sit, step-ups
Abs = horizontal bicycle, plank
I started the timer and...
Did chest press until failure and then jumped rope until the two minutes was up and then moved to the next exercise and repeated the same system.
It looks like this...
Dumbbell press to failure + Jump rope (2 mins.) = Band row to failure + jump rope (2 mins.) + wall sit to failure + jump rope (2 mins.) + horizontal bicyle to failure + jump rope (2 mins.) + Total Gym chest press to failure + jump rope + horizontal push-ups + jump rope + step-ups + jump rope + plank + jump rope.
Repeat two times...and then end doing each exercise consecutively....for example
Dumb bell press + Total gym press + jump rope + band row + horizontal pull-ups + jump rope+ wall sits + step-ups + jump rope + horizontal bicycle + plank + jump rope.
Makes you dizzy just looking at it doesn’t it?
Exercise: none (not even softball)
Menu: anything I want
Until next time…
Think, Believe, Act, Achieve
Dakota
Today’s Mantra: Forget the losses and look at what you have gained
Until next time…
Think, Believe, Act, Achieve
Dakota
Today’s Mantra: Forget the losses and look at what you have gained
No comments:
Post a Comment