Tuesday, 14 February 2012

Gymnastic Week 1 W/O2

Last night's Lau Gar rinsed me of energy so I am factoring in that as my second workout of the week. The opening routine (see below) is a killer and was followed by much hurt courtesy of 'low walks' and deep horse riding stance.
Warm Up (5 minutes)
Handstands.

The workout was a classic 'Escalator'/'Fugue' model where each exercise is undertaken for a fixed period of say, 20s, followed by a rest of 20s.  But in each subsequent round an additional exercise is added. There is no rest between rounds other than the allotted 20s as shown. Don't worry about reps, just quality.

Round One:
1. Crunches (20s)
2. Rest (20s)

Round Two:
1. Crunches (20s)
2. Press Ups - arms in pseudo planche position (20s)
3. Rest (20s)

Round Three:
1. Crunches (20s)
2. Press Ups - arms in pseudo planche position (20s)
3. Star Jumps (20s)
4. Rest (20s)

Round Four:
1. Crunches (20s)
2. Press Ups - arms in pseudo planche position (20s)
3. Star Jumps (20s)
4. Plank
5. Rest (20s)

Round Five:
1. Crunches (20s)
2. Press Ups - arms in pseudo planche position (20s)
3. Star Jumps (20s)
4. Plank
5. Squat Thrusts
6. Rest (20s)

Round Six:
1. Crunches (20s)
2. Press Ups - arms in pseudo planche position (20s)
3. Star Jumps (20s)
4. Plank
5. Squat Thrusts
6. Tuck jumps
7. Rest (20s)

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