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- Apr 12, 2007
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Cardio, Abs and Stretching (and 21's!!)
10 minutes jump rope consisting of:
2 minutes slow alternating skip
2 minutes med alternating skip
2 minutes double alternating step
2 minutes double step
2 minutes fast alternating skip
5 rounds Bas Rutten boxing with neck bridges between rounds - managed to do some bridges without counter balancing with my hands - neck seems to be getting stronger
3 sets reverse planks - 1min/45/30 seconds each
3 sets vertical leg lifts - 3 sets - 9/7/7 reps
3 sets paused oblique crunches with squeeze at top of rep - 10 reps each side
stretching 10 minutes
21's
Bar/Bar+10/Bar+20/Bar+30/Bar+20/Bar+10
I find on the way up, its more of a bicep workout compared to on the way down and I deload, my biceps are spent and my forearms starting getting an insane pump.
10 minutes jump rope consisting of:
2 minutes slow alternating skip
2 minutes med alternating skip
2 minutes double alternating step
2 minutes double step
2 minutes fast alternating skip
5 rounds Bas Rutten boxing with neck bridges between rounds - managed to do some bridges without counter balancing with my hands - neck seems to be getting stronger
3 sets reverse planks - 1min/45/30 seconds each
3 sets vertical leg lifts - 3 sets - 9/7/7 reps
3 sets paused oblique crunches with squeeze at top of rep - 10 reps each side
stretching 10 minutes
21's
Bar/Bar+10/Bar+20/Bar+30/Bar+20/Bar+10
I find on the way up, its more of a bicep workout compared to on the way down and I deload, my biceps are spent and my forearms starting getting an insane pump.