Day 23 – Core Synergistics – WOW!

Today I had to workout late, I was not able to workout till about 9:30pm. Not sure how good of an idea that was, for some reason while I was warming up with jumping jacks, I hurt my right calve, a nice shooting pain, I stopped the jumping jacks tried to walk and I was limping, my first thought was, CRAP! I am going to have to take a day off, But most of the exercises were mostly engaging the core muscles, so I said to myself, lets continue and anything that has to do with the calve muscles I will take it easy. Well I am glad I did, the workout was fun and tiring as heck LOL. I did some things I thought I would not do, which is fantastic. Lets see how I did

Core Synergistics:

Results Chart:

01 Stack Foot/Stagger Hands Push-Ups	N1	25	K1		30
02 Banana Rolls	R	all			all
03 Leaning Crescent Lunges	R	24	W		24
04 Squat Run	S	60	W		1min
05 Sphinx Push-Ups	N1	4	K1	12	10
06 Bow To Boat	R	6			6
07 Low Lateral Skaters	R	20	W	0	20
08 Lunge & Reach	R	20	W	0	20
09 Prison Cell Push-Ups	N1	6	K1		10
10 Side Hip Raise	RL	10	LL	10	15
11 Squat X-Press	R	30	W	M	30
12 Plank To Chaturanga Run	P	30sec	C	0	1min
13 Walking Push-Ups	N1	34	K1		40
14 Superman Banana	R	All			All
15 Lunge-Kickback-Curl-Press	R	20	W	0	20
16 Towel Hopping	S	60			1min
17 Reach High & Under Push-Ups	N1	7	K1		10
18 Steam Engine	R	30			40
19 Dreya Roll	R	6			10
BONUS ROUND
20 Plank To Chaturanga Iso	S	50			50sec
21 The Halfback	R	All			All
22 Table Dip Leg Raise	R	20			20

Reading this Chart:

• Last column to the right were my goals.
• N = No Knee
• K = Knee
• R = Reps
• S = Seconds
• M = Medium Resistance Band

First off some of these I was trying to figure out what to do and making sure I was doing them right so I forgot to count or could not figure out how they were doing the count on the reps and since I did all that was required I wrote all.

Stack push ups, I thought I was not going to do as many as I did, I was impressed. Banana rolls were fun, mental note I need to moves things around in my room, I need more space LOL. Squat run I did not know how this was being counted, all I know is we were doing it for 1min, I did not use weights, as all I have is 20s. Sphinx Push ups, damn, at first I thought I was not going to even do 1, but I was impressed that I did 4 without knees so I put my knees down and worked 12 more, that was an interesting exercise. Bow to boat, uhm I had a hard time at first trying to get into bow, I had not accomplished this during yoga either but the 3rd time I was turned on my belly I seemed to have managed to grab my legs, could not get up but I grabbed, and same thing on the last few, I was happy that I managed to grab my legs LOL.

To not make this to long, I will comment on a couple of others. Prison Cell Push ups, I was happy I did 6, and this is not 6 push ups for those that don’t know, 1 rep equals, 1 push up, left knee in 1 push up right knee in, 1 push up, jump the feet to the hands and stand up, that is 1 rep LOL, I felt pretty good that I did 6.

Lunge-Kickback-Curl-Press, I need lighter weights, I did not try the 20s with this I figured I was going to kill myself, especially with already a bad calve, so I did them with out weights, but I tensed my muscles like if I had weights and man by the time I was half way done, it was already killing my shoulders, so that worked. Dreya Roll, this made me laugh, I had a hard time getting back to me feet every time, but I did everything I could to get back up and I kept getting stuck, the very first one, I tried to do it exactly like she was doing it and when I propelled my body upwards I was not straight, and I went backwards and landed square on my back and I started cracking up LOL but I kept going, did 6 of them. The last thing I will say is the Plank to Chaturanga, I did not think I would hold the 10sec in Chaturanga I did my best and was able to do it twice and 3 times at plank for a total of 50sec.

All in all, even though I hurt myself I am quite happy with the results. Tomorrow I have Kenpo X, fun fun, but I have to be careful with my calve, will use a little ibuprofen and keeping in mind that if I don’t feel to much pain does not mean I may not hurt it more. But I will do my best to BRING IT!!

Thank you for your time:

Mike