Mayday!

Howdy loyal readers......how are you today? I am feeling great and therefore will smite you with a new and devastating workout. Be afraid!

MAYDAY

Beginner

Warm-up (10-minutes moderate run / bike / stepper)

Overhead Sumo Squats (30X)

Front grip pull-downs (20X @ 40-80 pounds)

Modified push-ups (20X)

Repeat the circuit 3X

The overhead squat is a severely under-appreciated and under-utilized lift. It is a huge , dynamic, deadly lift that makes most "core" conditioning look like a trip to the salon. Everyone should just take a quick moment to pause and meditiate upon this juggernaut of an exercise. It is very important to warm-up properly and ensure that you do not lift too heavily too quickly. Remember that the arms are wide and should be in line with or preferably behind the ear. This allows the body to balance the load and drive powerfully upwards. The warm-up should consist of (12-15 reps) and a zero load bar (broomstick). Work upwards from there!


Advanced MAYDAY

Warm-up (10-minutes moderate run / bike / stepper)

Overhead Squats ( 0-135 pounds) / 12-15X

Close grip pull-ups (6-12X)

Push-ups (25X)

Repeat 4X

Have fun, this is a strength building work-out that hits most major muscle groups while challenging aerobic power and endurance. Move quickly, minimize rest, and go hard!

Post some details........


M



Try 4 sets