Brussel Sprouts by Connie Morreale..... named this cause no one likes Brussel sprouts. This workout is a progressive one.... it builds into the suck, instead of giving it to you from the get go...Dont sleep on this workout, it will put your body into overdrive when you least expect it.
AM and PM workout group will do the following:
200m run
100m walking lunges (knee to the ground, as wide of a stance as you can take, no pushing off the legs with your arms for support.)
50 situps (not crunches)
25 pullups
25 pushups
50 back extensions (sub is a superman... lie on stomach with arms and legs streched out, and pull up legs and arms as high as you can, thats one)
100m walking lunges
200m run
Churn through this twice for time. Post times and other grumblings to the comments section.
-This weekend, get in some good and well deserved recovery time. If you are going to do anything this weekend, do light runs for no more than 5k, and keep the pace light, just active recovery. Other than that, take it easy, get plenty of rest, good clean food, and we will see you on Monday, same setup for the AM and PM groups that we have been doing the latter part of this week. Everyone is doing really well. Stay with it. You guys will be abnormally sore from what you are used to for a couple of weeks here until you get accustomed to your new way of working out your body. Check body weight this weekend, and look into the Zone and/or Paleo diets this weekend if you are looking for a way to optimize your body. Both are great ways to get that done. Links are in the link section of the blog. Have a great weekend! Get some REST!
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4 comments:
Great workout! took me 42:06 to complete not a great time i know but ill get there. i thought it was a little easy at first but by the time i got to the first set of back extensions i could really feel it when i started the second round i could barely feel my legs and my glutes were on fire but as i said in the beginning great workout looking forward to more!
My diet yesterday was nt that great if there is one thing i really need to work on its the way i eat yesterday for breakfast i had a chicken salad sandwich with a V8 juice i didnt really have a lunch i snacked on some pringles and that was pretty much it. yesterday the wife and i went to olive garden for dinner where i had stuffed rigatoni with sausage and water.
awesome work out. took me just over 35 minutes it was tough my legs were deffinately feeling all the lunges. i also started doing assisted pull-ups when i could do anymore kipping. thanks for the work out.
Nice burn! Time for two rounds was 31:12. Everything was going good until the sit ups. Really got my stomach stretching. Pushed through them after a bit, back extensions cinched the tummy up too. Great overall workout though!
Meals for the day:
Breakfast: Breakfast bowl and OJ
Lunch: Late lunch due to a Marines Personal Effects needing inventoried... Gatorade, powerbar, and an apple.
Dinner: Taco salad (chicken), glass of milk.
Another body burner. This workout pushed me but not over the limit like the past couple of workouts have. I completed my workout in 27:42. The back extensions wore me out but the pull-ups and lunges felt really good.
My food intake was:
Breakfast: Banana and cup of coffee
Lunch: Hershey candy bar, apple and powerade
Dinner: Greek pasta salad and water
Evening snack: Cup of coffee and a scoop of vinalla ice cream.
Plan on doing some light runs this weekend and a ton of yardwork.
The body is really starting to feel really good!!!!
Thanks again Gunny for the great week of workouts. Looking forward to next week!!!!
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