Wed, Sep-03-08, 08:27
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Senior Member
Posts: 225
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Plan: If, fast 5, warrior diet
Stats: 178/174/143
BF:
Progress: 11%
Location: Perth, WA, Australia
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(also posted in the 12 week challenge forum)
Tonight i just completed one of the hardest workouts of my life! I feel like i need to collapse and vomit!
This is what i did:
Warm up:
(went through the warm up twice with no rest between exercises but one minute rest before repeating)
Y-Squat (10 reps)
Mountain climber (10 reps per side)
Stability ball leg curl (10 reps)
Prone stick up (10 reps)
Warm-up superset:
Reverse lunge (6 reps per side)
NO REST
Close grip push up (5 reps)
REST ONE MINUTE BEFORE MOVING TO SUPER SET 1
Superset#1
Reverse lunge (12 reps per side)
NO REST
Close grip push ups (15 reps/side)
Rest one minute then repeat 2 more times!!!
Superset#2
Step ups (15 reps per side)
NO REST
Stability ball roll out (15 reps)
Wait one minute then repeat 2 more times!
Superset #3
X-Body Mountain climbers (10 per side)
NO REST
Side plank with leg raise (10 per side)
Rest 1 min then repeat 2 more times!!
STRETCH!
I was so dead after the 1st superset!!!
4 weeks of this! 3 times a week Then i'll change it up!
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