1.9.09

Today's workout:

10 minute elliptical warm-up

Each grouping is done as a alternating sets and repeated.

Wide grip lat pulldown Pyramid up 15/85, 12/90, 10/95

Dumbbell row 12/25 each side X 3

Lunges 16/40 each side X 3

--Cardio interval – 1 minute hill sprint, 8% incl.

1 pt dumbbell row 16/40 X 3

Lying leg curl 15/55 X 3

Step ups 12” 12/40 each side X 3

--Cardio Interval – 1 min. hill sprint 8% incline

Pendulum lunge w/hammer curl 10/24 each side X 2

1 leg biceps curls 8/24 each side X 2

Static lunge w/fly 10/24 each side X 2

--Cardio Interval – jumping jacks 1 min

16 Crab Walk (I am improving!) X 3

Reverse plank Hold 30 seconds X 3

Superman Hold 25 seconds X 3

Mountain climbers 15 sets X 3

--Cardio interval – 1 min. hill sprint 11% incline

Pelvic Thrust 8 each side X 3

Toe touch crunch 20 X 3

Huggie Frog 20 X 3 Cardo Interval - 5 min. elliptical

Total workout time: 1 hr 30 min.

Jenna and I were affectionately referring to this as "The Pirate Circuit" after she noted that one part of the workout in particular was very Long John Silver-esque (crab walk, reverse plank). We renamed the mountain climbers "Buccaneers," along new names for other exercises like peg-leg dumbbell rows, filling the canon (pendulum lunges w/hammer curls), etc.