l0. Some sample workouts

Here are some workouts that I did in a week in mid-September 2008.

Workout #1 took me 23 minutes to do the circuit twice:

1. Bear crawl for 60 yards (6 times across my 10 yd carpeted basement hallway)
2. 40 “advanced bird dog” (repititions of moving right arm and left leg to touch elbow to knee, performed rapidly)
3. 40 “advanced bird dog” (repititions of moving left arm and right leg to touch elbow to knee, performed rapidly)
4. 7 arm curls with 35 lb. dumbbell
5. 20 porpoise push ups
6. 10 hand clap push ups
7. 7 reverse arm curls using stretch tubing
8. 7 hammer arm curls using stretch tubing
9. 10 jump tucks
10. various neck exercises using hands to provide resistance

Workout #2 took me 23 minutes to do the circuit twice:

1. 10 one-arm push ups (left and right)
2. 8 one-leg squats (using a chair to help maintain balance)
3. 7 pseudo-planche push ups (hands close to waist so that failure occurs around 7th push up)
4. 10 double leg lifts to an unsupported shoulder stand (lay on back with hands to side and lift legs so they point to ceiling, and then lower slowly)
5. shadow boxing and karate kicks
6. 20 each 7-yard suicides running forward
7. 20 each 7-yard suicides running sideways
8. 20 each 7-yard suicides running backwards

Workout #3 took me 14.5 minutes to do the circuit twice:

1. 10 Wide hand explosive push ups (hands come off the ground)
2. Upper body twists using hands in front of chest to provide resistance pushing together
3. Upper body twists using interlocked hands in front of chest to provide resistance pulling apart
4. Gymnast back arch for 30 seconds
5. Wrestler back arch for 30 seconds
6. Mountain climber (20 steps each leg)
7. 8 chin ups (twisting body one way or the other when coming down to mostly use one arm on the eccentric motion)
8. 10 explosive chair dips (going down slowly, going up fast so that feet come off the ground)

Workout #4 took me 20 minutes:

1. Eight sprint workout.  After warming up, run eight 20-second sprints with 100 seconds of rest between sprints.

Workout #5 took me 15 minutes to do the circuit twice:

1. 6-count burpees in a “half Tabata Protocol” which is 4 sequences of burpees for 20 seconds and then rest for 10 seconds, (a 6-count burpee includes jumping in the air)
2. 7 superman push ups using my knees (not my feet) as the pivot point
3. plank position for a minute while alternately dipping the right and left hip to the ground
4. side plank with 30 each hip lowering/raising (do each side)

Workout #6 took me about 15 minutes to do the circuit twice:

1. RealAge shoulder exercises obtained from this free online video
2. Handstand push ups (I just held the up position when doing the circuit the second time)
3. Squats using a 35 lb. dumbbell in a “half Tabata Protocol” which is 4 sequences of squats for 20 seconds and then rest for 10 seconds
4. Bicycle abs exercise touching each elbow to opposite knee 25 times
5. 7 arm curls using 35 lb. dumbbell (using both arms on some reps going up but only using one arm going down)
6. 7 hammer curls using 35 lb. dumbbell (using both arms on some reps going up but only using one arm going down)
7. 7 reverse curls using stretch tubing

Workout #7 took me 10.5 minutes to do the following circuit twice:

1. Shadow boxing and karate kicks
2. Explosive lunges (jumping in air when coming up and switching which leg is forward in mid-air)
3. Hindu push ups (innovating to make them hard to come close to failure at 10 reps; in the lowest position, I oscillate up and down for 2 seconds and then I do an explosive movement when coming up lifting my feet off the ground)
4. Side lunges  (alternating legs and doing 8 lunges on each leg)