Saturday, October 29, 2011

30 Minute Killer Power Workout

WARM UP:
- 20 air squats
- 20 push-ups
- 20 crunches

RESISTANCE:
- 10 single arm rotating clean & press, L & R, 50 lbs.

- 8 lever/maltese, maltese/planche presses with 35 lbs. dumbbell

- 8 single arm rotating clean & press, L & R, 60 lbs.

- 10 lever/maltese, maltese/planche presses with 30 lbs.

- 12 fast incline bench presses with 60 lbs. dumbbells

- 12 fast decline bench presses with 60 lbs. dumbbells

- 12 fast flat bench presses with 60 lbs. dumbbells

- 20 fast hanging windshield wipers

- 10 fast candlestick lever pulls

- 20 fast hanging windshield wipers

- 10 fast candlestick lever pulls

- 6 alternating pull-up/press-downs

- 10 fast horizontal pull-ups (rows)

- 10 prayer-grip pull-ups

- 10 fast horizontal pull-ups (rows)

- 20 fast air squats

- 20 fast heel raisers

- 10 fast single leg heel raisers, L & R

- 20 fast toe-raisers

COOL DOWN:
Cold shower (the gym closed... they kicked me out!)

After picture:














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