I only intended
to do a small workout, but was soon overcome by good feelings. So I kept it up
and added more to it. I worked out the chest and shoulder muscles for those
monkey bar and wall climb events, the abs for endurance and a very hilly sprint
laden 3-
4 mile run for that extra boost when needed.
Stretch
Chin-ups to
muscle failure
Rest
Pull-ups to
muscle failure
Rest
Alternate
grip chin-ups to muscle failure
Rest
30 body
weight knee bends
Rest
20 body
weight knee bends
Rest
Push-ups to
muscle failure (close hand)
Rest
Push-ups to
muscle failure
Rest
30 leg lifts
from chin-up bar (work it in with chin-ups if you can)
Rest
40 crunches
Rest
15 leg lifts
with hip elevation (supine)
Rest
15 leg lifts
with hip elevation (supine)
Rest
30 scissors
kicks
Rest
30 scissors
kicks
Rest
20 supine bicycles
with alternate knee to elbow touch
Rest
20 supine
bicycles with alternate knee to elbow touch
Rest
20 crunches
with straight leg lifts
Rest
20 crunches and
bring knees to chest
Rest
20 scissors
kicks
Rest
40 crunches
Rest
20 leg
spreaders
Rest
20 dips on
coffee table
Rest
20 dips on
coffee table
Run 3-4
miles (if you can, work some hills in there)
Stretch
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