I have an appointment this morning and won't be able to workout until later in the day; the workout below is what I plan to do with myself this afternoon. I have to admit, though, that I HATE not being able to get my workout over with in the morning. I may or may not end up motivating myself to do this one at home. I figured, though, that typing my plan up and posting it online will hold me accountable...we'll see!
WARM-UP:
*100-80-60-40-20 ea. leg x Single-Leg Jump Rope
*50-40-30-20-10 ea. leg x Single-Leg Low Box Step-Up Repeaters (all R leg 1st, then all L leg; arms pump like a sprinter)
METABOLIC CONDITIONING: NO rest; go breathless from start to finish
10-9-8-6-7-5-4-3-2-1 x
*Man Maker
*Inverted Burpee (Tuck Roll to Handstand)(modification: Tuck Roll to Donkey Kick) (mod: Sit on Floor-Stand-Donkey Kick)
STRENGTH:
4 Rounds - Only rest comes b/w rounds (1 min.)
*10 x SDLHP (55 lb. barbell OR heavy dumbbells)
*10 x See-Saw Single-Leg Stiff Leg DLHP (55 lb. barbell OR heavy dumbbells)(alternating legs ea. rep)
*10 x Super High Box Jump (> 24 in.) (or just use a stair at home)
*10 ea. x Single-Leg Super High Step-Up (> 24 in.) (or just use a dining room chair at home)
ABS: Seated on floor w/ Bosu right up vs. your bum/ low back; Use Bosu to allow back to arch b/w ea. rep (greater-than-full-range-of-motion crunches!)
2 x thru
*1 min. x Bosu Crunch
*1 min. x Torso Twist Bosu Crunch
*1 min. x S-L Bosu Tuck-In
*1 min. x S-L Bosu Pike-Up
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