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Wednesday, December 16, 2009 at 5:54 PM filed under Weight Loss postings
My current workout is geared for overall endurance and strength fitness:
1) stretch
2) barbell benchpress=135x15
3) rest 5 mins
4) barbell benchpress=185x25
5) rest 5 mins
6) "plate" workout with 35# plate and 30 second intervals for each position, no rest in between as follows:  
a) back flat against a wall, knees slightly bent w/weight held straight out at arms length, hold for 30secs.
b) standing away from the wall, bring the wgt to your chest and push it out to arms length and back again as fast as you can for the 30secs.
c) standing behind the head tricep exts. as fast as possible for 30secs.
d) standing lat pulls: bend at the waist and lower and raise the wgt to your chest as fast as you can for 30secs.
e) jumping jack presses: do the same exercise as (b) but also do a "jumping jack" at the same time with your feet in coordination with your presses for as many and as fast as you can for 30 secs.
f) hold wgt to your abdomen and cross both arms over it while you jump up and down as fast as you can for 30secs.
g) sit on the floor with your feet together and your legs straight out in front of you.  lift your feet slightly off the floor so that you balance on your butt.  take the wgt with two hands and move it from one side of your body; up over your legs and to the other side while letting it slightly bump the floor with each pass.  do as many and as fast as you can for 30secs.
h) DO NOT REST, REPEAT STEPS A THRU G.
7) rest 5mins
8) take the 100# plate and lift it from the floor then up over your head and back to the floor(= 1 rep) for twenty reps.
9) rest 5mins
10) run back and forth across a (half) basketball court 16 times in a minute or less. 

Every other day or even every two days this routine bites; this workout is so difficult that it is "almost" humanly impossible to motivate yourself; but if you do, your gains in endurance and strength will make every other routine on the planet pointless:   try it...what do you think? 

....Of course adjust the wgt to what YOU can (barely) handle. 
2 Comments (add)
Last comment by Billiebob on 8/26/2012 6:02 AM
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