Tuesday/Thursday Workout

I have been working on core and leg power for the past few weeks. This is the current version of my twice-weekly workout.

I use super sets. In other words, I move immediately from one exercise into the next (alternating sets). This serves a few purposes:

• Reduces overall time
• Maintains heart rate
• Insures recovery
• Keeps my focus
  

Throughout the workout I will drink ~3 liters of water and one bottle of Accelerade (I respond well to the protein/carb mix, and it suits my GI).

The Workout

Spin	75 Minute
Torso Rotation	20
Hip Abduction	20
Torso Rotation	20
Hip Abduction	20
Torso Rotation	20
Hip Adduction	20
Yogaball Crunches	20
Hip Adduction	20
Yogaball Crunches	20
Hamstring Curl (each leg)	20
Yogaball Crunches	20
Hamstring Curl (each leg)	20
Yogaball Crunches	20
Hip Abduction	20
Low Abdominal (leg raise)	60
Pushups	20
Low Abdominal (leg raise)	60
Pushups	20
Low Abdominal (leg raise)	To Failure
Pushups	To Failure
Air Squats	20 lbs x 20 count
Back Extension	20
Air Squats	25 lbs x 20 count
Back Extension	20
Air Squats	2 lbs x Failure
Back Extension	20
Pullups (Weight-Assist)	3 sets (-90 lbs x 20)
Step ups (left)	25 lbs x 20
Obliques (right)	10 lbs x 20
Step ups (left)	25 lbs x 20
Obliques (right)	12 lbs x 20
Step ups (left)	25 lbs x Failure
Obliques (right)	12 lbs x 20
Step ups (right)	25 lbs x 20
Obliques (left)	10 lbs x 20
Step ups (right)	25 lbs x 20
Obliques (left)	12 lbs x 20
Step ups (right)	25 lbs x Failure
Obliques (left)	12 lbs x 20

Note that the core work is shaded. There is a lot of it.

I know that no one is reading this far, so i am being completely self-serving. But then, isn't that what a blog is all about?

I will be on this for another two weeks. When I return from a conference (week of March 20th), I will modify my workout plan.

The new plan will be to do this workout on Tuesday, increase the spinning/riding (generally), and retain the core and shoulder (still recovering) work for Thursdays.