1000 m row
800 m run
50 lunge steps (R+L=1)
50 alt DB biceps curls 15/20 ea. (R+L=1)
50 knees to shoulders
50 OH triceps ext 20/35
50 side lateral raises 10/15
50 situps
5 min jump rope

Post time to comments.
You may do these in any order using any partitioning method.

Workout Notes:

Use the curls at L today.

We usually reserve this workout for Saturdays. It's long and doesn't fit super well with our 45 min class schedule. 

Thing is, we don't care much about that time thing. An effective workout has very little to do with time. At least, not in a traditional sense. 

It used to be that exercise recommendations revolved around time. ACSM used to tell us, "You will live for over 150 years and be completely unimpeded by disease, if you'll but do 180 minutes of moderate intensity exercise per week." 

At least, that's how most people remember it. 

To this day, we still get folks asking, "Are you sure 20 minutes is enough?

Our standard answer:

It's not about time. It's about spending QUALITY time under different types tension. 

In its natural state, your body is subjected to many different levels of tension. To prepare it for the inevitable, you have to train it with the unavoidable. 

That's why you can't get healthy just walking along the boulevard - ladies!

A proper training program will subject you to balanced stimulus over all different types of quality tension. That's why some days at GPP last 45+ min. It is also why some days may only take 4 min. 

Couple of reminders:

  1. Teresa is rocking 9pm GPP classes. Night owls and party animals welcomed. You should try her Zumba! Best in the state. And well beyond. 
  2. We are having a workshop on the Stage III Shaping Bias this Wednesday eve, Oct. 22 @ 7:30pm. Please join us if you'd like to get your swole on! Free for HQ members. Please note: it's not entirely reasonable to ask us to teach this to you during normal workout times. We want you to know this stuff, and have been striving to get it out there, but it's a LONG explanation. With so many interested in it, we can't get to each of you individually. Please try your hardest to make it to the workshop so we won't have to put you off until later.

The Toone's (Terry, Jill, Megan, Karly) out using their fitness. Who water skis in mid-October? Nice!