2 rounds on trainer's count.
20 cross body curls L 15/20
20 single high sumos L 15/20
20 single triceps kickbacks L 15/20
20 cross body curls R 15/20
20 single high sumos R 15/20
20 single triceps kickbacks R 15/20
20 wipers
Post Rx (or reps missed) to comments.
Then ..., 3 rounds with great form (OYC - on your count):
20 sit & reach situps 6/8
20 V-twists 6/8 (R+L=1)
20 counts - stability planks
20 stability sideups R
20 stability sideups L
20 uni hip-ups R
20 uni hip-ups L
Post Rx or reps missed to comments.
Daily Extras - Add a round to each of the above - AFTER THE WORKOUT.
Workout Notes:
- It's a mashup of 2 different workouts. I took some volume off of each. What this means is you'll have to use more intensity (vets only) to get the most out of these.
- How to increase intensity? First of all, form up. Really squeeze each rep. If that's not doing it, increase the weight you're using.
- I know these ab workouts get boring, but they are good for you. You need them. These Thursday workouts are the reason we don't get chronic back issues at GPP. Yes, a few of you have had a sore back here and there, but not like the have at other places. Other places are wrecking folks. If they had an ab/core day, they'd have a lot less of this.
Yep, THAT's why I workout too!
Ever notice how birthdays seem to make one wax philosophical? It was Tom's birthday the other day and he still came in for his workout at GPP. That's a big deal to me. First of all, because I appreciate that he'd share this day with us. But also, because I NEVER workout on my birthday. I figure there are a few days per year that one should get a pass from their daily grind. Birthdays and working out should NOT mix - IMHO. So, it impresses me when someone will do it.
In any case, we had a pretty good discussion going and that's when he said what I've been trying to put into words for years. He goes,
"At my age, I don't really workout to be the biggest, the baddest or the strongest. I just don't care about that sh** anymore. I workout for way cooler reasons now. I do it for my family, for my health, for the strength to help others ... In fact, I don't really even LIKE to workout anymore..."
This perked me up big time. For years I've been saying people don't really LIKE to workout. I've said it right to some of your faces. And not too many of you were altogether that receptive to my comments.
Last year, a friend of mine was telling me how much she loved to workout and I scoffed at her.
Nah, NOBODY likes to workout! I said.
YES, I SURE AS HELL DO! She hollered.
She was actually screaming at me. Eyes furious, spittle in the sides of her mouth.
Nope. Guarantee you don't. I said matter of factly ignoring her rage.
She began furiously spitting expletives at me while simultaneously questioning my authenticity, expertise and professionalism. It got ugly, man.
We can laugh about it now (sorta, we still tiptoe around it) but all I was trying to say was that I thought most people are programmed to hate exercise.
HEAR ME OUT! It's my opinion that exercise isn't natural. Ever wonder why it hurts? Ever wonder why it burns? Ever wonder why most people won't do it? It's because we are hardwired to conserve energy, not waste it.
Yes, of course we need it. With the advent of modern technology and automation, the average human living in a modernized society can't get enough movement (or the right types of movement) to become and stay healthy. I'm not arguing this. What I'm arguing is that NOBODY initially LIKES to exercise. In order like exercise we have to reprogram ourselves to link the healthy benefits of exercising to the pain of exercise itself.
And THAT is my point. My point is that no one likes the act of exercise, it hurts too much. What a few of us have done (damned few actually), is we've learned to deal with the pain in exchange for the benefits we experience from exercising. Only AFTER we do this can we actually enjoy exercising.
And THAT'S what I said to her. I said, "No one likes exercise. We like the BENEFITS." and I still think I'm right about this. Well, that's until Tom said this ...
"I don't even exercise to feel good anymore. I've been working out for over 40 years. Nowadays, I workout to NOT FEEL BAD!"
Spoken like a true addict. Just like me!