Workout for Sunday, Feb 1st, 2009

Getting to this a day late, but I still wanted to get it up.

My workout on Sunday was a quick, less than 30 min workout and also allowed me to rev my metabolism way high because I used every muscle group. I was also breathing quite heavy by the time I was done.

First tri-plex:

3 rounds of:
Pull-ups - 8 reps
Barbell Thrusters - 8 reps
Decline Spiderman Pushups - 8 reps


Second Tri-plex:

3 rounds of:
Sumo-deadlift-highpulls - 8 reps
Horizontal BW rows with towel - 8 reps
Med ball pushup - 5 on each side, alternating



Finished with 3 rounds of:
Rope cable tree chops
Fit ball rollouts


I used the towel for the rows to help increase grip strength. When doing his, make sure you have a strong towel, I found that I couldn't explode up like I wanted to because I kept hearing rips.

The rope cable tree chop is different than a cable wood chop. The wood chop is like you are chopping a log that is laying down on the ground. For the rope tree chop, I have one hand on each side of the rope and then the path ends up looking like I am chopping a tree, finishing more horizontally than vertically.

To scale down these exercises, you can use a chin-assist machine for the pull-ups. Do regular push-ups or have your legs on a fitball. And do regular grip horizontal body weight rows, bringing the feet closer if needed.

Make it a great day!

Rob Crenshaw
The Fitness Buff