Pirmal Blueprint Fitness Lift Heavy Things 20120826

Today's workout began with an eight and a half minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.

1. Lying Hip Extensions
2. Knee Push Ups
3. Stability Ball Leg Curls

I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

1. Knee Push Ups 20, 18
2. 2 Leg Assisted Pull Ups 17, 15
3. Assisted Squats 25, 25
4. Elevated Jack Knife 20, 15
5. Knee-Hand Plank & Side Planks 55-35R-35L, 60-35L-35R

 I did my first set of knee push ups in hand release fashion. Second time around my right shoulder was twingy so I did them regular fashion. Hand release means to let your body rest on the floor and pick up your hands from the floor between each rep. I also did my second set of the elevated jack knife before squats. Got a bit confused there. I completed my two warm up giant sets and my two work circuits in twenty-seven minutes. That was three minutes faster than my last time through this routine.

I capped off the days workout with a Prasara Yoga Cool down routine thirteen minutes in length. My total workout time was forty-nine minutes. Tomorrow's workout will be an Intu-Flow recovery routine followed by a Couch to 5K running routine on Tuesday.