Although I had the time for my appointment for my workout on the phone I still manage to mistake the time so my warmup lasted for 25 minutes before the rest of the crew showed up. I do think that was a good thing as I was/am very sore from Wednesdays workout and this gave me an opportunity to loosen up my body.
As soon as every one was warmed up we brought out 5 pound dumbbells and a medicine ball and started with 25 shoulder raise and 25 shoulder press. With the very light weight I say the fist 15 reps are very easy it is the last 10 you really starting to get a burn. The circuit was long so after working with the dumbbell we picked up the medicine ball doing 20 wood shops, 50 russian twists and 50 bicycle crunches before started to skip ropes for 2 minutes. I really try to get the intensity going and giving it my all so the last 15 second I try to double skip.
The second circuit we kept on focusing on upper body starting on the mat in a push up position doing plank to push up, slow climbers and push ups all in 30 seconds intervals followed by 15 leg raises.
To finish off the arms we picked up the light dumbbells and cranked out 25 kick backs and 25 biceps curls.
After a quick clean up we headed over to the TRX and the big ropes and let me tell you I was reminded why I don’t really take time off because this was just brutal but what can you do then to put your head down and work through the pain 🙂
We started at the TRX doing 10 high rows, 10 low rows, 15 trice extension and 15 pikes. Keep in mind that the at this point my arms had seen the best of me but we walked over to the ropes and started 3 sets of intervals of 30 seconds on and 30 seconds off before when went back to the TRX. This was a very intense workout and I know today is going to be as hard!