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!!!!!