Wednesday, 14 January 2009

Wednesday Quickie

Just a quick workout this lunchtime! It was sunny but wet outside so I only warmed up in the sunshine and then had to go indoors to pull the moves. Not a very 'paleo' attitude I know!

Warm Up (5 mins)
Main (15 mins)
1) Back Bridge (3x15s)
2) Cuts (3x30s each side)

3) L-Sit Walks (3x5 steps)

4) Planche (3x5s)

5) Lever (3x5s)

The first two were performed as a mini circuit and the rest as single. I rested up to 30s between sets.

2 comments:

Methuselah said...

Nice routine. I did a leg blaster quickie this morning:

3 mins warm up (jogging down stairs + jogging on the spot)

20s sprint
(10s rest)
20 x box jump (onto third step of our apartment stairs)
(10s rest)
20 x burpees

(1 min rest)

Then one more set.

This took 7 minutes and I was shaky in the legs afterwards. I did some hot/cold showering and now my legs feel okay. The real test is tomorrow - if I am too stiff, then I will know I overdid it. Seems like there comes a point where the ratio of work to rest is so great that you are doing more harm than good....

Asclepius said...

Sounds tough. Plenty of jumping and dynamic activity in there.

The Lau Gar activity precludes me from doing too much on the legs. We did 'extra high leg raise-skipping' last night and the legs are REALLY feeling it today.