On Trainer's Count complete...
Four rounds of:
20 BTB squats (squats that begin and end in the bottom of the movement)
rest 30 sec. between rounds.
then,
Four rounds per side of:
20 SLD 15/20
rest 30 sec. between rounds.
then,
Four rounds per side of:
20 heel raises
rest 30 sec. between rounds.
then,
200 walking lunges
Post total reps completed to comments
Caution: This workout will make you VERY, VERY sore or injured unless you are specifically conditioned for it. Please consider scaling weight &/or reps if you are new to this workout.
We created this workout about 5 years ago. Before dropping it on the Peeps, I tested it on the Utah Jazz Dancers. Those poor girls do most of the testing that goes into our workouts! (OMH, the misery I've inflicted upon them! Ha!)
In general, the Utah Jazz Dancers are bullet proof. They are athletes at the very highest level. This makes them harder to break (I said "in general").
The only REAL time I have been in trouble with Jan Whittaker (Jazz Dancer's head cook and bottle washer) was for the week and a half following the day I dropped this little diddy (Leg Shredder) on her girls. In fact, the next night she called me from the arena DURING a Jazz game to let me know that she had to change some things cause her girls couldn't walk ..., or kick ..., or dance.
So, I changed the workout a bit.
Originally, it was 5 rounds per exercise, per side and all the girls carried a weight while doing heel raises.
After making these adjustments and testing it again on some personal training clients (successfully?), we dropped it on all of you guys.
We used to like to drop new, "soul crushing" types of workouts on you guys on Fridays. The thought was, if it made you sore, you'd be all healed up and ready to go by Monday. Plus, you'd have forgotten how mad you were about being so sore.
We dropped this workout onto everyone on a Friday. On Sunday, I got a call from one of our clients.
" ... What have you done to me? ... I can't move ... My calves are huge - HELP ..!"
I went to see her. Her calves were bigger than cantaloupes. She didn't move well for the next 2 weeks.
I tell you this as a cautionary tale. DO NOT underestimate this workout. DON'T skip it, but don't underestimate it. It is tricky. It is subtle. You'll be flying along doing the reps thinking ...
"Hehe ... This is easy. I've got this SO FRICKING covered. GPP is a breeze! I don't know what all the fuss is about ..."
Those are famous last words friend.
If you've never done this workout before, we forbid you to do all the reps. It's just a NO. TYT!
As a side note:
After reading this someone (usually a closed-minded trainer type) will inevitably send me an unfriendly email decrying me as a sadist. After slandering me in the harshest of ways they will ask, "Why would you even create a workout that can cause so much pain if misused?"
I would like to answer this ahead of time and save someone the trouble of drafting their letter.
Sadism is a behavioral disorder characterized by callous, manipulated and degrading behavior towards other people.
I put this workout onto folks because of the tremendous healthy benefit it affords them. The health we gain while working out goes far beyond just the physical. And trust me, there is tremendous physical benefit.
Arthur C. Clarke said:
"The limits of the possible can only be defined by going beyond them into the impossible."
So I ask you back, would you deny folks of this? If so, which of us two truly is sadistic?
Ah! THAT's how Meg bounced back from the baby so fast.