STBL = (shoulders,triceps, biceps and legs)

Class does reps in unison on trainers count:

Shoulder Medley - 4 rounds

           20 front raises 15/20
           20 upright row 15/20
           20 OH press 15/20

Triceps Medley - 4 rounds

            10 narrow push-ups  BW
            20 skull crushers 15/20          
            20 OH French press 15/20

Biceps 21’s - 4 rounds   (see demo)      

            7 bottom to half 15/20
            7 half to full 15/20
            7 full 15/20

Legs Medley -4 rounds

            20 BTB squats
            20 alternating lunge switches
            20 single leg DL 15/20

Post Rx to comments!
This workout will be a LONG one.  Please be a little early. Workouts will start precisely on time.


Question from Court on MY FaceBook page (thanks Court):

"I have always heard not to eat anything after 6pm...until recently.  Now I'm told that you should eat some protein right before bed so your body doesn't break down muscle tissue while you sleep...What are your thoughts...?"

A: There is definitely something to be said about keeping "pro'd-up." Doing so helps regulate blood sugar, spare muscle and regulate appetite. It does a lot of other things too.

You are right.  Scientists and professionals are now saying you should have some protein on board at bedtime. More specifically they suggest casein (it digests more slowly). Having protein in your stomach while sleeping may help repair mechanisms in your body do their jobs more efficiently. This may help you become stronger, leaner and younger looking. It may also dramatically improve immune function.  We suggest 20-24 grams within 30 min of falling asleep.  That is, if your stomach can handle it.  For this reason we suggest VERY high quality protein.  We sell THIS.    

BTW - That whole "Eat after six and it sticks" thing is a myth UNLESS you are the type that eats a boat load of food after six.  If this is the case, you should apply its principles with haste. 


A couple of P's next to that G would make this pic VERY funny.