Monday, September 2, 2013

Workout of the Week!

Thomas Edison once said "There is no substitute for hard work." With Edison in mind, and Labor Day weekend coming to an end,  who's ready to get back into their workout routine? As I sated last week, the team here is training for the "Domus Niner" on  Sunday, September 29, and can't wait to show what we're made of (anyone who wants to join the team is welcome!). Our second workout in preparation for this event is listed below:


Set 1:
(a) Barbell Forward Lunge  (20 reps. each side)
(b) 5 Pushups immediately followed with 25 Mountainclimbers (Repeat step 3 times)
(c) Bosu-ball Side Plank Lifts (15 reps. each side)
(d) Jump In/Out Squats (30 reps)
(e) Repeat Set Once

Set 2:
(a) 30 Second treadmill push
(b) Jump rope (1 minute)
(c) Stair master (level 15 for 1 minute)
(d) Skaters (45 seconds)

Set 3:
(a) Gorilla Runs (down and back)
(b) Bench Dumbbell Chest Press (15 reps.)
(c) Bench Reverse Abs (40 reps.)
(d) Bosu-ball Jump Squat (30 reps.)
(e) Underhand Lat. Pull Down (15 reps.)
(f) Repeat Set Once 

Set 4:
(a) Bike (level 11, with RPM above 90, for 3 minutes)
(b) X-trainer (level 11, rotating 20 second sprint and 10 second walk for 3 minutes)

Set 5:
(a) TRX Triceps (15 reps.)
(b) Barbell Bicep Curl (15 reps)
(c) Dumbbell Lateral Raise (15 reps)
(e) Repeat Set Once

Feel free to call or post any questions/comments you may have about the workout or the gym itself!


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