Today was not a nice looking day outside and I was not home alone. But even though it was not so nice, at 1pm I decided to go out for a walk and I made a speed walk, I walked for 2 hrs like that, to the point where that towards the end coming home I felt a bit of pain on my calf, but I came home to find out that there were people still sleeping so I took a rest. At around 5:30pm I was able to start working out and oh man I so brought it, and I had forgotten how much fun this was LOL oh yeah I am so excited, lets check it out…
Core Synergistic:
Results Chart:
| 01 Stack Foot/Stagger Hands Push-Ups | N1 | 50 | K1 | +12 | |
| 02 Banana Rolls | R | all | +0 | ||
| 03 Leaning Crescent Lunges | R | 24 | W | 0 | +0 |
| 04 Squat Run | S | 60 | W | 0 | +0 |
| 05 Sphinx Push-Ups | N1 | 15 | K1 | 15 | +7 |
| 06 Bow To Boat | R | 8 | +0 | ||
| 07 Low Lateral Skaters | R | 20 | W | 0 | +0 |
| 08 Lunge & Reach | R | 20 | W | H | +0 |
| 09 Prison Cell Push-Ups | N1 | 12 | K1 | +5 | |
| 10 Side Hip Raise | RL | 20 | LL | 20 | +3 +3 |
| 11 Squat X-Press | R | 30 | W | H | +0 |
| 12 Plank To Chaturanga Run(sec) | P | 40 | C | 20 | +10 |
| 13 Walking Push-Ups | N1 | 34 | K1 | +0 | |
| 14 Superman Banana | R | All | +0 | ||
| 15 Lunge-Kickback-Curl-Press | R | 20 | W | 20-1/2 | +0 |
| 16 Towel Hopping | S | 60 | +0 | ||
| 17 Reach High & Under Push-Ups | N1 | 16 | K1 | +4 | |
| 18 Steam Engine | R | 50 | +0 | ||
| 19 Dreya Roll | R | 12 | +3 | ||
| BONUS ROUND | |||||
| 20 Plank To Chaturanga Iso | S | 60 | +10 | ||
| 21 The Halfback | R | All | +0 | ||
| 22 Table Dip Leg Raise | R | 50 | +10 |
Reading this chart:
- Last column is how many more reps or seconds I did since the last time.
- Green = More reps than the last time I did this routine
- Red = Less reps than the last time I did this routine
- R = Reps
- S = Seconds
- N = No Knee
- K = Knee
- P = Plank
- C = Chaturanga
- W = Weight
- M = Medium Resistance Band
- H = Heavy Resistance Band
WOW what a start, I broke my record by 12 more push ups, it felt so good and I was impressed on how quickly I was doing them too, and after getting up, my chest was nice and pumped.
The sphinx push ups were also pretty impressive, I was doing them a lot easier, and I could have done more on my knees but I ran out of time LOL.
Prison cell push ups, oh man, last time I did these I did 7; now consider this, it takes 3 push ups to complete 1 cycle plus that includes bring your leg in on two of the push ups and then standing up on the last one, and today I did 12, meaning I did 5 more, which means 15 more push ups, YEAH BRING IT!!!
Side hip raise, I did 20 and with out touching the floor, those felt good too.
Plank to Chaturanga run, oh man, I managed to go down to chaturanga twice and run without touching the floor, YEAH I WAS EXCITED!!
Reach high and under push ups, I did another 4, at this point I was starting to lose a bit of energy, but I kept my mind right and went for it, I ran out of time and I was not able to continue or I would have done more, I think if I do them a bit faster I can do more.
Dreya Roll, LOL I still have issues getting up, but I use just the one hand on the floor to help myself, they seem easy to the eye but getting up is pretty hard, but I managed to do another 3.
Plank to charuranga ISO, oh man, I was able to do this exactly as asked, I went down each time and held for 10 sec each, so I was able to hold 30sec total on plank and 30sec total down on chaturanga, and the last one was tough but I held it without touching the floor and I was so excited when I got back up OH YEAH!!!
Table dip leg raise, I was able to pump out another 10, so I did 50 that was an awesome finish to an awesome workout, and plus the 2 hours of speed walking, today was AWESOME, I so brought it, plus I remembered to keep my core engaged as much as possible and my core feels a little sore right now, so I know it worked.
Tomorrow I have Kenpo X FUN FUN FUN!!! :o)
Thank you for your time:
Mike
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