7th of March, 2014 — Workout — LEGS & CORE RAWRRRRRR!!!!!!!

LADDERS!

AlternatingĀ Pistol Squats:

  • 12 up

Alternating Side Lunges ( Three second pause at the bottom )

  • 12

Alternating One-Leg Romanian Deadlifts

  • 12

Iron Crosses

  • 14
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29th of January, 2014 — Workout — Leg Lifts & Iron Crosses, One-Leg Hip Extensions & Supermans, V-Ups & Russian Twists

BAM BAM!! Time to crank this out!

It’s supposed to be a Pullup-ish type day but I got home too late to hang the ol’ rings outside as the suns down and its negative degrees again šŸ˜¦ I’ll do it tomorrow instead!

Todays workout was kind of lame honestly … I need my damn rings!

STAY STRONG!

-B

 

Leg Lifts & Iron Crosses:

Set 1:

  • 4 Ā Leg Lifts ( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

Set 2:

  • 4 Leg LiftsĀ ( Four seconds down, pause one, four seconds up )
  • 10 Iron Crosses ( Left & Right )

___________________________________________

Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

Set 2:

  • 4 One-Leg Hip Extensions ( Left & Right )
  • 10 Supermans ( Three second pause at the top )

__________________________________________

V-Ups & Russian Twists:

Set 1:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )

Set 2:

  • 4 V-Ups
  • 10 Russian Twists ( Left & Right )

5th of February, 2013 — Workout — Hanging Straight Leg Raises, Iron Crosses, One-Leg Hip Extensions, Supermans, V-Ups & Russian Twists

Whats going on Convicts – How y’all doing?! Another great day to workout I’d have to say. Today’s workout is Super Sets, and it should be a cracker!

-B

Hanging Straight Leg Raises & Iron Crosses:

Set 1:

  • 5 Hanging Straight Leg RaisesĀ 
  • 12 Iron Crosses ( Left )
  • 12 Iron Crosses ( Right )

Set 2:

  • 5 Hanging Straight Leg Raises
  • 12 Iron Crosses ( Left )
  • 12 Iron Crosses ( Right )

___________________________________________________________________

One-Leg Hip Extensions & Supermans:

Set 1:

  • 5 One-Leg Hip Extensions ( Left )
  • 5 One-Leg Hip Extensions ( Right )
  • 12 Supermans

Set 2:

  • 5 One-Leg Hip Extensions ( Left )
  • 5 One-Leg Hip Extensions ( Right )
  • 12 Supermans

___________________________________________________________________

V-Ups & Russian Twists:

Set 1:

  • 5 V-Ups
  • 12 Russian Twists ( Left )
  • 12 Russian Twists ( Right )

Set 2:

  • 5 V-Ups
  • 12 Russian Twists ( Left )
  • 12 Russian Twists ( Right )

17th of January, 2013 — Workout — Hanging Knee Raises, Iron Crosses, Alternating One-Leg Hip Extensions, Supermans, V-Ups, Russian Twists

Hey guys,

I’m going to try and keep up with this, and my workouts. Life’s not being kind at the moment, I apologize if I’m a bit absent in the future.

-B

Hanging Straight Leg Raises & Iron Crosses ( Knees bent ):

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

______________________________________________________________

Alternating One-Leg Hip Extensions & Supermans:

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12

______________________________________________________________

V-Ups & Russian Twists:

Set 1:

  • 5
  • 12

Set 2:

  • 5
  • 12