After a ten day layoff caused by me being too vociferous with my first sprinting and kettlebell workout of my renewed commitment to exercise, 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.
- Lying Hip Extensions
- Knee Push Ups
- 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.
- Knee Push Ups 20, 15
- 2 Leg Assisted Pull Ups 15, 15
- Assisted Squats 25, 25
- Elevated Jack Knife 15, 15
- Knee-Hand Plank & Side Planks 50-30L-30R, 50-30R-30L
Total calisthenics workout time including the warm up was twenty-nine and a half minutes. As usual I finished with a thirteen minute ( Noom workout tracker rounded 12'58" down to 12 minutes!) Prasara Yoga cool down routine.
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