Warm Up, Tabata: Jump Rope (High Knees variation)
8 interval rounds of 20/10 secs of work/rest
Sprawl to Tuck Jump
Shoulder Tap Pushup
II. Circuit (3 rounds)
10 Kneeling Overhead Get Up
15/15 Standing Assistance Pistols (Progression)
15 Tricep Dips
10 Skull Crusher Pushups
Blogilates: Intense Ab Workout
Tara Stiles: Ultimate Yoga Stretching Routine
12-lb dumbbells: Kneeling Overhead Get Ups
So, I did this, but…my quads and Inner thighs are a bit sore and there was a few World Cup-induced breaks after the Warm Up and the following Tabata. Things ran smoothly on the circuit, though. This workout targeted the entire body, but my shoulders and triceps got the worse of it.
Tabata, rep count: Sprawl to Burpees - 5/5.5/5.5/5 (21 total) and Shoulder Taps Pushups - 5/5/5/6 (21 total). [I tapped my left and right shoulder for each pushups.]
Circuit: 3 rounds for 30 minutes total. Used a chair. The Standing Assistance Pistols were another progression (modification) shown on Scott Herman’s tutorial video. Muuuch easier than the Balance Assistance ones. I tried them just to see how they felt, but it confirmed that I should stick to the Balance Assistance progression. I’m ready for that one. I did the best version of the Skull Crusher Pushups I could. Tough one!