1) 6 level pyramid consisting of the following exercises (multiplier x level):
a) 1x rows, feet on stool
b) 2x judo pushups
c) 2x v-ups
d) 2x bendovers
e) 2x jump lunges
2) Upper back, biceps, delts (right after the pyramid above):
a) Two Pull up ladders - increase by one pull up on each rung of the ladder, with 5 second rest multiplied by the number of reps, until I can't get to the next rung. For example, 1 pull up + 5 sec rest, 2 pull ups + 10 sec rest, 3 pull ups + 15 sec rest, 4 pull ups, + 20 sec rest, etc. Once I can't continue the ladder, I rest for one minute then start the ladder again. I end up doing between 40 and 50 pull ups
b) Self-resistance curls - now this is some strange stuff, if you haven't seen this type of thing before. Self-resistance is pitting one muscle against another. In this case, I use a contraption I designed to pit my left bicep against the right bicep. So instead of curling with a weight, a pulley system allows one bicep to provide resistance for the other. You can do self-resistance without any apparatus, but I like using this little contraption I built. I do standard curls, hammer curls and reverse curls. Two sets of 10 reps for each type of exercise.
c) Self-resistance front and side raises. Same apparatus. Just have to lengthen the rope to accommodate these exercises. Two sets of 10 reps each for front and side raises.
3) Abs - I'm doing ab work twice a week, and start each with a warm up.
a) Hanging leg raises, side-front-side, 2 sets, each to failure.
b) Ab wheel, 2 sets, each to failure - this is TOUGH! Especially after just having done leg raises.
c) 2 sets of: knees to chest to failure, rest 30 sec, crunches with feet raised
4) Chest and triceps:
a) Dips on rings ladder. 2 sec rest between levels. 2 ladders.
b) Self-resistance chest presses 3 sets. I made this one up. I try to hit various angles, which is why my arms rotate all over the place.
c) Pushups with elastic bands, 2 sets, each to failure. The bands provide extra resistance. I like bands.
5) Extreme cardio - learned this from a fitness website I like. It is one of the toughest workouts Jason and I have done. We only do it for about 10+ minutes, but it's intense.
So there it is. Pretty fun stuff.
