23rd of August, 2013 — Workout — Rows, Pushups, Wide Grip L-Sit Pullups, Dips, Sandbag Full Body Squats with Calf Raises

Whats happening my fellow Convicts?

Had four people showing up today that I was ‘training.’ Was at a local school’s playground today. It’s so much fun working outside! I’m not sure how conventional gyms succeed when mother nature is so much more beautiful and nothing beats having fresh clean air and natural sunlight highlighting your workouts!

STAY STRONG!

-B

Warmup:

  • 15 Forward / Reverse Wrist Circles ( Left )
  • 15 Forward / Reverse Wrist Circles ( Right )
  • 10 Forward / Reverse Arm Circles ( Small, Medium & Large )
  • 20 Burpees

__________________________________________________________________________________________________

Horizontal Work: Rows & Pushups

Rows using the Swings:

Set 1:

  • 10 Rows

Set 2:

  • 10 Rows

Set 3:

  • 10 Rows

Pushups:

 Ladder’s

  • 1 Pushup With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 7 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 8 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 1 Pushups With Hands Elevated
  • 2 Pushups With Hands Elevated
  • 3 Pushups With Hands Elevated
  • 4 Pushups With Hands Elevated
  • 5 Pushups With Hands Elevated
  • 6 Pushups With Hands Elevated

___________________________________________________________________________________

Vertical Work: Wide Grip L-Sit Pullups & Dips – Both on Rings

Wide Grip L-Sit Pullups:

Set 1:

  • 10 Negative Pullups

Set 2:

  • 10 Negative Pullups

Set 3:

  • 9 Negative Pullups

Dips:

Set 1:

  • 10 Dips

Set 2:

  • 9 Dips

Set 3:

  • 7 Dips

__________________________________________________________________________

Legs: Sandbag Full Body Squat with Calf Raises

Full Body Squat with Calf Raises at the top

Set 1:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 2:

  • 10 Full Body Squats
  • 10 Calf Raises

Set 3: Two second pause at the bottom

  • 10 Full Body Squats
  • 10 Calf Raises
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