Wednesday Oct 31st, 2012

Take Stewies lead on this one. I think he nailed it.



Warm up/Pre-hab.
Hydrate.
Stretch.

Pick the bike or TM or Rower
Tabata on one of them.
20 on, 10 recovery
Perform this work/recovery ratio 8 repetitions. (4 minutes)

Switch to a new piece of equipment, start again so that you complete 2 Tabata's.
this is a total of 8 minutes, 16 cycles of 20 hard, 10 recovery on two pieces of equipment.

3 Groups:

#1: (3 sets)
Frogger x 25
Burpees x 15
Deadlifts x 15 at low weight  - low weight means starting at 20llbs / side or less, completing 15 reps, and reassessing your conditioning.
OR: Hamstring curls on Ball

#2: (3 sets)
Pop pushups x 10
Inverted Rows x 10
DB Bench Press x 10 (for added instability use an ab ball instead of the bench)
Squats x 15 at low weight

#3: (3 sets)
Hammer Curls x 10
DB Pec Flys x 10
Bent Over Row x 10
Hamstring Curls on Ball x 10
Box Jumps x 20

Core: 3 sets
Hanging Abs x 15
Weighted Crunches x 15
Kettlebell Russian Twist x 20