6x5 till you puke

Do this workout for time. We'll be doing it once every two weeks. This way you'll have a baseline time to gage improvement. We'll be doing 5 rounds of 6 exercises!

1) crab walk. Walk with you stomach facing the floor for about 100 feet and then come back with your back facing the ground
2) 10 pull-ups
3) Front squat with 20 lbs. in each hand. Go down so that your quads are parrallel to the groound. 20 reps.
4) Medicine ball with partner, 30 reps or 30 pike ups
5) Weighted step-ups on bench. 20 reps
6) Push-ups, with a jump up in-between each, 20 reps.

Caution!!!!!! This is a brutal workout and not condusive to making a fire afterwards

First person to accomplish this workout in full will be awarded a #11 jimmy john's sandwich

Engine 2 Pyramid Workout:

First round is pull-ups: 20 sec. between each set
10 normal grip
9 reverse grip
8 wide grip
7,6,5.........to 1



Second round is pike sit ups: 20 sec. between sets
20,19,18,17,16,.........to 1.


Third round are push ups: take 20 sec. between sets
10-8 are jump push ups
7-5 are spiderman push ups
4-1 are 4 count crab push ups

Fourth round are lunges and air squats:
10 four count lunges, followed by 25 air squats(the 25 squats are always constant)
take 30 sec. rest
9,8,7,6,5......to 1.

congratulations!!!!!!!
call 289-0185 if successful.

Workout # 4, August 19th

Round 1:
Downward Dog for 2 minutes
Static plank pose on elbows for 3 minutes
10 spiderman pushups
40 pike sit-ups


Round 2:
25 Air Squats with 20 pounds in each hand
Static plank pose on hands for 2 minutes
20 swiss ball push-ups
20 pull-ups
1 minute of russians

Round 3:
30 criss cross jumping jacks
Static pose on right elbow for 90 " and then left for 90"
5 crab push ups
5 push ups followed by 5 knees to elbows
5 push ups floowed by 10 kneew to elbows
1 minuted of handstand against the engine

Workout # 3, August 15th

1st round:
20 sets of (downward dog into an upward dog=1)
walking lunges for 1 minute
15 pull-ups
20 dive push-ups
35 pike sit ups
30 uphill runners

2nd round:
warrior pose for 2 minutes
65 air squats
15 pull-ups
20 jump push-ups
1 minute of russians(feet in air and ass on ground go back and forth with 10 pound weight from side to side
20 jump in the air and touch your hands to your toes

3rd round:
child pose for 2 minutes
10 alternating lunges
20 pull-ups
10 spiderman push-ups
90 seconds of flutter kicks
30 funky feet jumin jacks(fast)

extra credit:
20 swings

Workout # 2, August 13, 2007

First Round:
- 2 minutes of squats, alternating 15" full length air squats followed by 15" pulsating squats(you pulsate up and down holding a crowching squat position)
- Pyramid push-ups. Start with 12 and work your way down to 1. In-between each set rest in the downward dog yoga pose for 15".
- 20, four count, seated dips.
- 1 minute of flutter kicks(on back, start with hands behind head and when you can't go any longer place hands under tail bone).
- 20, four count, funky feet jumping jacks

Second Round:
- 15, four count, alternating lunges
- 20 pull-ups
- 5, four count, crab push-ups
- 30, pike situps
- 30 criss-cross jumping jacks(cross arms and legs at the same time)

Third Round:
- 50 air squats
- 10 knees to elbows
- 20 push-ups with a jump(after each push-up, jump your feet up towards your chest and back)
- 25, four count, seated dips
- 1 minute of snow angels(again, start with your hands behind head until you flame out and then move hands under tail bone).
- 15, eight count, squat thrusts

Extra-credit:
15 swings(hang on pull-up bar. simulate a pike position and bring front of shins to the pull-up bar inbetween where your hands are. holding this position in a static state, swing yourself forward and backward. 15 times!!!!!

Workout # 1

Engine 2 circuit training for August 10, 2007

1st round:
-30, four count, criss cross jumping jacks(arms and legs cross at the same time)
-15 normal pull-ups
-8 spiderman push-ups
-15 ab wheels
-20, four count, seated dips
-10, two count, alternating jump lunges

2nd round:
-30, four count, running steps(find a bench or chair and alternate right foot and then left foot touching the top)
-10 towel pull-ups(drape towel over pullup bar, hang on with both hands, pull chin up to bar)
-6, 2 count, crab push-ups
-20 pike-ups
-7 way plank(hold each pose for 15")
-30 seated dips(do 20, take 10" rest, then 10 more)
-30 sumo squats with 50-60 pounds with impeccable form

3rd round:
-30, two count, power lateral jumps with recycling bin or chair
-15 knees to elbows with slow, solid form
-20 swiss ball push ups with knees to chin after each push-up
-25, four count flutter kicks with hands behind head (do as many as you can with your hands behind head and then place hands under tail bone)
-25, four count snow angels with same form as above
-25 seated dips
-15, four count, lunges, alternating straight ahead and 45 degrees
-10, 8 count squat thrusts

kick ass! your done!

Day 1 (8/10/07)

This is our new blog where we will post workouts several times a week. See if you can keep up with the guys from E2C. Good luck!