Weekend Workout #9

Warm up  5-10 minutes
To increase body temperature and elasticity in the muscles:
Walk or Jog easy for 3-5 min and include some high knees and butt kicks (bringing heels up to butt muscles) as you are running or walking.

The following workout looks simple on paper but certainly is NOT.  Try to push yourself as hard as you can, besides it's only 2 exercises...right?


Workout  
This 2-exercise circuit is performed as a repetition ladder.  Beginners will start by performing 2 reps of each exercise and immediately cycle back and do 4 reps of each exercise and so on up to 6 reps for each exercise.  Advanced will start with 8 reps and continue 5 rounds up to 16 each.  Perform each exercise without any rest between.  If you find this easy and are looking for more, once you  reach 6 reps (beginner) or 16 (advanced) then cycle back down to the starting rep # (6, 4, 2) or (16,14,12,10,8).

Thruster push-ups - Start with feet and hands on ground.  With knees bent and close to hands, jump feet back into a plank position while you perform a push-up simotaneously.  then immediately jump feet back towards hands.

Prisoner Squat - Just like a regular squat only grasp both hands behind the head (like you are my prisoner doing these exercises)  :-)

Beginner
2 Thruster Push-ups
2 Prisoner Squats
4 Thruster Push-ups
4 Prisoner Squats
6 Thruster Push-ups
6 Prisoner Squats

Intermediate
4 Thruster Push-ups
4 Prisoner Squats
6 Thruster Push-ups
6 Prisoner Squats
8 Thruster Push-ups
8 Prisoner Squats
10 Thruster Push-ups
10 Prisoner Squats
12 Thruster Push-ups
12 Prisoner Squats

Advanced
8 Thruster Push-ups
8 Prisoner Squats
10 Thruster Push-ups
10 Prisoner Squats
12 Thruster Push-ups
12 Prisoner Squats
14 Thruster Push-ups
14 Prisoner Squats
16 Thruster Push-ups
16 Prisoner Squats

Cool Down  5-10 minutes
Walk easy for 3-5 minutes, then do some easy static stretching (holding each for 10-20 sec.)