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!