Workout of the Day - 7 - One Week Down

November 15, 2007 by jleeger.

Today’s workout incorporates a jump rope.  If you don’t have one, you can substitute jumping jacks, or running in place for 90 seconds.

300 revolutions on the rope

“Table” - on your hands and feet, with your back to the ground, thrust your hips up in the air and hold, making a table out of your body.  Hold for 60 seconds

300 revolutions on the rope

Pushup Hold - get into pushup position.  Hold it at each level, high, middle, and low, for 30 seconds.  If you can do this with one arm, go for it

300 revolutions on the rope

Pullup Hold - same as pushup hold…hold as long as you can!

300 revolutions on the rope…are you getting tired?

Abdominal Hold - lying flat on your back, bring up your feet and your head and hold for one minute.  Keep your lower back flat against the ground.  If your low-back starts to arch, stick your hands under your butt to give yourself some assistance.  If it still arches, put your legs on the ground and only elevate your head and shoulders.  1 minute

Do it all one more time.  If you feel good, and want to go for 3 rounds, that’s cool too.

Enjoy!

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