Workout of the Day - 4

November 12, 2007 by jleeger.

Typically, you’d want to take a day off here and there. But I’m going to keep posting. Good luck!

Get to a park that has a pullup bar, or you can use the edge of your deck (like I do). This next exercise is one of the best I’ve ever done!

Burpee to Pullup - do a standard burpee, squat down, kick your feet out back behind you, do a pushup, bring your feet back up to a squat position, then jump up and grab a pullup bar, do a pullup, as you drop down, go straight into the squat for another burpee.

Jump Rope - 90 seconds

Bodyweight Row or Bent Row with Dumbbells - 2-3 reps shy of failure

Go through this circuit as many times as you can in 20 minutes. Good luck!!!

After that, do the 4-point Stance exercise (here, but you can do it without the Sissel pads - http://www.sissel-online.com/exercise/four-pt-stance_sitfit_vert-hor-ext.php) followed by Static Crunches (do a normal crunch till your shoulder blades leave the ground, and hold for 20-30 seconds).

Do each of the abdominal exercises 5 times.

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