After the circuit I posted up earlier this week my entire body has felt like it got hit by a semi truck. AKA it was a great work out! It also meant I was a lazy bumski and didn’t work out Friday or Saturday… woops!
I really enjoy working out with guys because I feel that they focus more on upper body than I do so I can always steal some good work outs. So Sunday I did a nice little co-ed work out where I came up with a 3 move circuit of lower body, he did a 3 move circuit for shoulders / chest and then we combined forces for a core work out! Clever right?? Well both of us felt like jello after this seemingly innocent 30 minute work out so it appears we did something right!
Boom Boom Work Out
15 squat jumps – with legs spread wider than shoulders squat, jump, land on soft knees and up again!
40 lunges – 10 each side front and back
15 jump tucks – jump up and drive knees towards chest – I like to do these like I’m ‘bouncing’ so they are super fast and you get no break between
10 wall push ups / downward dog shoulder press – I can not do wall push ups (those upside down crossfit babies) so my variation was in downward dog with knees slightly bent
20 arm raises – front and side – I did 10lbs he rocked 25lbs I believe
10 decline push ups
20 plank hip dips – elbow plank and rotate hips to touch floor
10 v up sit ups
30 Russian twists – 20lbs
Finally: Avoid stairs for the remainder of the day. If you weigh around 150lbs you will burn about 250 calories from this baby.