Beach Monkey Bar Circuit!
{Daily Workout Asskickery, December 18, 2015}
I freaking LOVE working out outdoors. If you’re an Arnie fan from way back like me you’ll be thinking the same thing … Venice Beach, right?! So aspirational 🙂
And actually I HAVE worked out there AND it was awesome. Albeit very hot.
Same as today’s workout was VERY hot, not just ’cause it WAS hot but also because there were an unreasonable amount of hot fit topless guys working out on the bars when I was there.
Which had nothing at ALL to do with how hard I pushed myself in this sess.
Obvs.
Anyway … the workout! It’s a killer. #forachange 🙂
- Bodyweight jumping squats, butt full depth, x 20
- Underhand pull ups, x 4-6 with a 10-second descent on final rep (note: if you can’t do unsupported pull-ups you could do them lying under a bar and pulling your chest up to the bar feet out in front of you on the floor. OR if you do this in the gym you could of course use a supported machine.
- Full body push-ups x 10 – fast on way up, SLOW on way down
- Alternate jumping lunges, full depth, x 20 total
- Hanging leg raises, feet RIGHT up to bar at top, x 8
- Single leg hip thrusters lying on floor, x 8 eachb leg
Repeat for 5-6 rounds. I did 5.
And then:
4-minute PSYCHO Tabata finisher
Tabata is a style of High-Intensity Interval Training. Advanced. You can look it up.
It means 8 x 20 seconds INTENSE alternated with 10 seconds rest. One Tabata is therefore 4 minutes. I did one today.
- 20 seconds burpees
- 20 seconds step ups on high step on right leg
- 20 seconds step ups on high step on left leg
- 20 seconds jacknife sit ups
- 20 seconds single leg straight leg dead lifts reaching out in front of me (this was basically an excuse to slack off although great balance work)
- Same on other leg
- 20 seconds tricep push ups (close grip)
- 20 seconds burpees to finish
Done!
Today’s workout took about half an hour; I didn’t time it so not exactly sure.
Plus maybe 10 more minutes for getting distracted by #alphamen.
Enjoy!
\
