Workout for Monday, 2/2/09

Today's workout was another leg killer, but again, getting the whole body involved. In fact, right after I am done writing this, I am hitting the foam roll to loosen up my calves because I am walking like I am wearing ski boots.

Today's workout took less than 1 hr so nothing was waisted.

First Quadplex:
3 rounds of:
DB Rev. Lunges - 8 each leg
Jump Squats - 15 reps
Spiderman - 10 reps each side
Superman - 10 reps

Second Quadplex:
3 rounds of:
DB Single Leg Squats (my new favorite exercise) - 8 reps each leg
Skiers - 10 each side (Jumping back and forth like you are skiing)
Push-ups with feet on fit ball - 15 reps
Fit ball pikes - 15 reps

Third quadplex:
3 rounds of:
Dead lift - 8 reps
Single leg step ups (sideways) - 10 reps each leg
Bench V-sits - 15 reps
Squat rows - 10 reps

Finishing Exercises:
3 rounds of:
Seated Calf Raise - 12 reps
Single leg Standing Calf raise with DB in hand - 10 reps
Jump Rope - 50 jumps


The last group I called finishing exercises because it was done with small muscles and not with very heavy weights. The calves were used a lot already during the 3 quadplexes so this was just "finishing" them off. My primary reason for this is to help with jumping and running in soccer.

If you do this workout, rest as little as possible during each quadplex and then rest up to 2 mins between each quadplex. Have fun!

Make it a great day!

Rob Crenshaw,
The Fitness Buff