5 rounds, 45s on 25s off
-exercise ball pike ups
-rope jacks
-parallette pushups
-alternating ropes w/ lunge
-lateral jump + squat thrust
-overhead rope squat
Finished with a 20 minute one-arm long cycle (16kg)
Results
Heard lots of grunting during this one! The pike ups were fun. First time I did them on an exercise ball, tough! I made it through all 5 rounds of rope jacks without failing, so those felt good. The pushups were tougher than they should have been, but I tried to go slow and concentrate on my form.
I didn't fail on any of the alternating ropes. The waves weren't pretty, but they were nonstop. The lateral jumps were over the parallette - jump, jump back, squat thrust, repeat. Those were pretty ugly. And this was the first time I've seen the overhead rope squat....that rope gets heavy pretty fast!
I got there late as usual, and everyone already did a 20 min long cycle before the circuit...so I decided to finish with one. I managed to keep it at 10 reps per arm, but only did 158 all together. I blame the circuit!
Abdominal exercise it is easy to guess why crunches were so popular at one time. Given the amount of bi-directional strain you employ on your abdominal muscles, they work on the stomach flabs like no other exercise does.
ReplyDeleteOh my gosh, ball pike ups. They work great but man I am so uncoordinated trying to do them. I look like a fool! After a few sets though, you get used to it. Great workout!
ReplyDelete