Friday, October 23, 2009

Killer Friday Workout

Do you want to change up your boring routine?  Here was my Friday workout.  It's effective and it's tough IF you bring it!  Give it all you have.  Don't quit!  Watch the video that I posted yesterday (Thursday, October 22) to charge you up before you commence.

Will you work hard enough to feel like this little guy when you're done?

Here's the workout:
10 Jump-Spin Burpees
10 Bodyweight Squats
10 Pull-ups (standard chin-up with palms facing you)

Repeat this as many times as you can in 15 minutes (Trust me -- it's hard!)
  • Jump-Spin Burpee - This is a burpee (enbedded below) with a jump-spin.  From a standing position, drop and throw your legs out to a push-up position, perform a standard push-up, jump your legs back to your hands, come to your feet, jump (bringing your knees as high as possible) and spin 180 degree (when you land you will be facing the opposite direction that your were facing for your first push-up).  Repeat 10 times.

  • Bodyweight Squat - stand with your legs about shoulder-width apart with your feet facing a tad outward, hold your arms out in front of your body with your palms facing down, perform full squat all the way down and up.  Keep weight on your heels.  Repeat 10 times.

  • Pull-Up - Standard chin-up with palms facing you. Start from a hanging position and pull-yourself up with your chin over the bar.  Repeat 10 times. (Use full range of motion pull-ups going all the way up and all the way down.  Right before you pull-up, compact your shoulder as if you are squeezing them together towards your chest.)

Work hard.  Expect Success. 

Until next time...

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