And now for something completely different… The last few weeks were about increasing reps. This week will be far fewer reps, but somehow be more painful. How in the world is that possible? Read on and find out:
Warmup
WM x 15 IC
Dwight Schrute X 15 IC
IST X 15 IC
Toy Soldier X 15 IC
Merkin X 15 IC
The Main Event
Each exercise will consist of only 5 reps. The catch is in how you count the reps. You will count to 30, or use a timer set for 30 seconds to do the first part of the exercise, and then another 30 count or 30 seconds for the second part of the exercise. As if this is not hard enough, you will not lock out your arms or legs during an excercise. Got all that? Good. These are the excercises:
KB Squat – 30 seconds on the down, don't lock your legs & 30 seconds on the up, again don't lock your legs x 5 total
Rest a minute – you will need to
KB Full Curl – 30 seconds on the up, don't lock your arms & 30 seconds on the down, again don't lock your arms x 5 total
Rest as needed
KB Overhead Press – same directions x 5 total
Rest as needed
KB Chest Press – same directions x 5 total
KB Row – Bent Over or Upright, or alternating, same directions x 5 total
Rest as needed
KB Mason Twist – same directions x 5 total
Rest as needed
Mary
Mobility Mary – pigeon & spinal twist to loosen up after the pain
As this ia a Virtual beatdown let me know how you did in the comment or Twitisphere.
Stay safe,
UM