Full Body Day, 3/15/2012

I didn’t have time to post our workout before we hit the gym yesterday (crazy workday!), so I’m just getting it up here now.   I made a full-body day since yesterday was the only day I’ve been able to work out this week (ew), and I want to avoid neglecting an entire set of muscles for a week.  I was sick for a couple of days, and then had plans with friends on Wednesday and tonight in San Francisco (woo!). Also Kara’s arm was still a little jacked from those overhead squats last week, so I figured she’d be cool with doing more leg stuff even though she’d done some on her own the night before.  For some of the upper body exercises, she made substitutions (shown in red) to accommodate her injury.  Hopefully she’ll feel back to 100% next week!

Circuit 1 (four times)

  • jumping pull-ups from a step + 1 level (x6) — I’m excited about my pull-up improvement over the last couple of months!
    • Kara’s sub: one-legged deadlifts with two 15-lb dumbbells, (x10 each leg)
  • walking pendulum lunges, with two 10-lb dumbbells (x10)
    1. holding weights at your sides, step forward into a lunge with your right leg.
    2. push backward up to your original standing position
    3. then lunge backward, still with your right leg
    4. lunge forward again with your right leg, and this time come forward to standing in a new spot on the floor
    5. from standing, start the same process, lunging forward and backward on your left leg this time
    6. Alternate legs.  You will do a total of 30 lunges: 20 forward, and 10 backward.
  • star abs (stolen from Kara’s workout on Wednesday) (x10)

Circuit 2 (four times)

  • Treadmill
    1. Walk for 30 sec
    2. Jog for 30 sec, 0 incline
    3. Jog for 30 sec, 2.0 incline
    4. Jog for 30 sec, 0 incline
    5. Jog for 30 sec, 2.0 incline
    6. Jog for 30 sec, 0 incline
    7. Walk for 30 sec
  • Scissor legs, see video, skip to 2:47 and try not to laugh (x20)
  • bench press (x10)
    • Kara’s sub: box step-ups with knee drive, see video.  Two 10-lb dumbbells (x10 each leg)

Circuit 3 (4 times)

  • Get down, get ups on Bosu Ball (x15) – like this, but faster
  • Upright row + overhead press, two 12-lb dumbbells (x10)
    • Kara’s sub: curtsy lunges, two 10-lb dumbbells (x10)
  • Sumo squat + bicep curls when you’re coming up from the squat, two 10-lb dumbbells (x10)

We blasted through this workout pretty fast.  I think it took exactly 50 minutes. It was just Kara and I, and typically we can finish a lot faster with just the two of us — never got in each other’s way. Score!



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