So since everyone took yesterday off (didn't hear anybody complain) we'll make sure that your Saturday
starts with a nice kick in the junk.
This is a good one and you should be "Sucking Wind"
within ten minutes.
Three rounds, back to back, ten reps each of the following exercises:Dumbbell Squats (25lbs DB's)
Dumbbell Presses (25lbs DB's)
Knees to Elbows
(Hang on a pull up bar and bring your knees to your elbows. It is hard. Break down if you have to show weakness)
You will then take a five minute break to drink some water and stretch. Follow this up with three rounds of Tabata's
A Tabata works by using maximum effort for 20 seconds, then taking 10 seconds of rest, and so on until you hit the 4 minute mark. Since we are doing three rounds of Tabata's, I want you to take a 4 minute break after each round. The exercises are in sequence, meaning for round 1 you will do 20 seconds of PU's, 10 seconds of rest, 20 seconds of dips, 10 seconds of rest and then 20 seconds of Lunges. Repeat the cycle until you hit the four minute mark.
Round 1: Pull Ups / Dips / Crunches
Round 2: Push Ups / Box Jumps / Lunges
Round 3: Sit Ups / Burpees / Squats
One of the things you will learn while doing these type of workouts is that your mind will get you through these sessions or your mind will keep you from getting through them. You'll have to learn to focus, take things one step (round, exercises, rep) at a time before moving on. Starting any of these workouts and thinking "only 15 more minutes to go" will ruin you.
I'd really love to see some more participation from the DEP's here. Nobody, including myself, is such a stud that he doesn't need to do this. I'm pushing my tenth year of doing life in body armor and I can tell you for a fact that your core is going to need to be really strong if you don't want to come down with a broken spine.
Let's see some more people post their stats. Some of our greatest successes in this thread are now well on their way to achieving their goals. I'd like to think that having fun in here, working their assess off and going in mentally prepared helped contribute to that.