Super Supersets

Each superset consists of two exercises that alternate for a total of 8 rounds, 30 sec. per round.

Between each set, 100 abs.

1. Prisoner squats (PSq) and squat jumps (SqJ)
100 crunches (Cr)

2. Pushups (PU) and alternating toe touches from plank position (Plank+TT)
100 bicycles (bicy)

3. Bench jumps (BenchJ) and lunges onto bench (lng+bench)
100 flutter kicks (fltrkx)

4. Swimmers (Swmr) and mountain climbers (mtnC)
100 alternating oblique crunches (OblCr)

5. Burpees (BP) and fast 3/4 squats (3/4Sq)

• Plank with toe touches - begin in push-up position, fully extending your arms to lift your body off the floor. Elbows and knees should be straight, body elongated, with your weight resting only on your palms and the balls of your feet. Keep your abs tight. Lift your right leg, cross under your left leg and touch the toes of your right foot to the ground, then slowly with control return it to starting position. Don’t let your lower back sag when your leg crosses. Repeat on opposite side; continue alternating sides.
  
• Swimmers (Swmr) - lie on stomach, arms above head; lift arms and legs off the ground, move arms out to the side and down toward hips/back, squeeze shoulder blades together, keep head up (like a modified breast stroke), return to starting position
  
• Flutter kicks (Fltrkx) - lie on back, hands under hips for support; raise shoulders off the ground, lift legs and flutter kick legs as you would do when swimming freestyle stroke DEMO
  
• Mountain climber (MtnC) - From basic pushup position, bring one knee toward your chest and back, alternate legs as rapidly as possible DEMO
  
• Oblique crunch (OblCr) - Lying on side, raise upper and lower body simultaneously then return to starting position. Do not let feet touch ground once you start.
  
• Burpee (BP) - Begin in squat position, hands on floor in front, kick feet back to pushup position, immediately return your feet to a squat position, leap up as high as possible from squat position DEMO

Baseball Fan Workout

Feeling guilty about not working out, but you don't want to miss watching the big baseball game?

Here is my baseball fan workout. Suggestions for improvement? Let me know!

If your home team:

• Scores a run: 50 situps
• Steals a base: 50 jumping jacks
• Strikes out a batter: 10 (each leg) alternating lunges
• Commits an error: 10 pushups with a clap

If the opposing team:

• Scores a run: 20 pushups, 20 squats, 20 squat jumps
• Steals a base: 25 burpees
• Strikes out your batter: 10 (each leg) alternating lunge jumps
• Commits an error: high knee jumps in place for one minute

Between innings:

• Hold a plank or pillar until commercials are over

Partner Up!

Grab a partner & get to work!

Partner A runs 400 yds; Partner B does the first exercise until Partner A completes the run. Then, Partner A does the first exercise while Partner B runs.

Repeat with the remaining exercises.

Exercises:

• sit ups
• lunges
• bicycles
• lunge jumps
• pillar
• push ups
• squats
• push up w/ rotation
• leg lifts
• tricep dips

Back to Basics Ladder

I did this workout last night - it's a simple, back-to-basics ladder-type workout that should make you sweat.

If you're counting, you'll end up doing 110 sumo squats, 110 pushups, 110 burpys and too many mountain climbers to mention!

10 sumo squats
10 pushups
10 burpys
100 mountain climbers

9 sumo squats
9 pushups
9 burpys
100 mountain climbers

8 sumo squats
8 pushups
8 burpys
100 mountain climbers

Repeat 7, 6, 5, 4, 3, 2, 1

THEN... Reverse the ladder - start at 1 and go to 10.

Sumo Squat (SumoSq): Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes (think of a sumo wrestling stance). Keep your back straight, chest out and abs tight throughout the move. Squat down until your thighs are parallel to the ground. Focus on sitting down rather than bending your legs to avoid straining the knees. Keep your weight on your heels throughout the exercise while maintaining a straight posture. Push off with your heels at the bottom of your move, squeezing your glutes and inner thighs until you are back in the starting position. Once you have completed the squat, check your alignment and start again.

Burpee (BP) - Begin in squat position, hands on floor in front, kick feet back to pushup position, immediately return your feet to a squat position, leap up as high as possible from squat position DEMO

Mountain climber (MtnC) - From basic pushup position, bring one knee toward your chest and back, alternate legs as rapidly as possible DEMO