R2D53 – Core Synergistics

Results Chart:

01 Stack Foot/Stagger Hands Push-Ups	N1	65	K1		+5
02 Banana Rolls	R	all			+0
03 Leaning Crescent Lunges	R	24	W	10	+0
04 Squat Run	S	60	W	10	+0
05 Sphinx Push-Ups	N1	25	K1	25	+10
06 Bow To Boat	R	8			+0
07 Low Lateral Skaters	R	20	W	0	+0
08 Lunge & Reach	R	20	W	20	+0
09 Prison Cell Push-Ups	N1	16	K1		+0
10 Side Hip Raise	RL	35	LL	35	+10
11 Squat X-Press	R	30	W	10	+0
12 Plank To Chaturanga Run(sec)	P	30	C	30	+0
13 Walking Push-Ups	N1	44	K1		+0
14 Superman Banana	R	All			+0
15 Lunge-Kickback-Curl-Press	R	20	W	10	+0
16 Towel Hopping	S	60			+0
17 Reach High & Under Push-Ups	N1	30	K1		+5
18 Steam Engine	R	50			+0
19 Dreya Roll	R	14			+0
BONUS ROUND
20 Plank To Chaturanga Iso	S	30/30			+0
21 The Halfback	R	All			+0
22 Table Dip Leg Raise	R	65			+5

Reading this chart:

• Last column is the difference in reps since the last time I did this workout:
• Green = More Reps than last time
• Red = Less Reps than last time
• R = Reps
• S = Seconds
• N = No Knee
• K = Knee
• P = Plank
• C = Chaturanga
• W = Weight

I am glad I did this workout at work, with the nice range of dumbbells, I always wanted to use a 10lbs dumbbell for this workout and it made a huge difference. I actually highlighted in green where I used the 10lbs. I will say that if your not use to using weights oh man you sure feel it.

Starting with the leaning crescent lunges, I began to feel it on my shoulders, when I did the squat run, I can now understand why he says you don’t need a heavy weight for this, the inertia of the action of arms in a running motion makes the weight double, and you can really feel it. It got to the point where I had a real hard time with the push ups, I struggled to be able to keep the reps I had done before, I really did, but it’s good to struggle, it means you benefit from the workout more. Therefore I can surely say I so brought it today.

I do want to add that when I was doing the reach high & under push ups, I wanted to use the 10lbs dumbbells as push up bars and then lift them up when I lifted my arms, but I knew I was not going to be able to do much, it was going to kill me LOL so maybe the next time I have this type of push ups, I will give it a try.

Tomorrow I have Yoga and since it is 1.5hrs I will do this one at home.

Thank you for your time:

Mike