SevenStar
02-22-2003, 08:43 AM
This workout is inspired by the regimen Adriano Lucio had us doing while he was here training us for the month. Give it a try and lemme know what you think.
jumping jacks - 100 reps
skiping - dunno what this is called, but we were alternating our hands and feetin a motion similar to skiing or using a nordic track - 100 reps
running in place - 200 reps
All of those are done with no rest, then we pick up the cables:
punches - 30 reps
rows - 30 reps
frontal raises - 30 reps
drop the cables, pick up weights:
lunges - 20 reps
drop the weights:
explosive jumps - 30 reps, as high and as far as you can go.
That is done all as one set, and you do three sets.
Then, pick the cables back up:
lateral raises - as many as you can in 60 seconds
punches - as many as you can in 60 seconds
tricep extensions - as many as you can in 60 seconds
rows - as many as you can in 60 seconds
throwing - using the cables, practice any three throws your choice for 10 reps each.
Okay, now we're done with the cables.
neck raises - 100 reps
side to side (neck) - 100 reps
The neck exercises are to be done while you are on your back, with you head and neck off of the ground.
Pushups - 100 reps
crunches - 150 reps
And that's it.
jumping jacks - 100 reps
skiping - dunno what this is called, but we were alternating our hands and feetin a motion similar to skiing or using a nordic track - 100 reps
running in place - 200 reps
All of those are done with no rest, then we pick up the cables:
punches - 30 reps
rows - 30 reps
frontal raises - 30 reps
drop the cables, pick up weights:
lunges - 20 reps
drop the weights:
explosive jumps - 30 reps, as high and as far as you can go.
That is done all as one set, and you do three sets.
Then, pick the cables back up:
lateral raises - as many as you can in 60 seconds
punches - as many as you can in 60 seconds
tricep extensions - as many as you can in 60 seconds
rows - as many as you can in 60 seconds
throwing - using the cables, practice any three throws your choice for 10 reps each.
Okay, now we're done with the cables.
neck raises - 100 reps
side to side (neck) - 100 reps
The neck exercises are to be done while you are on your back, with you head and neck off of the ground.
Pushups - 100 reps
crunches - 150 reps
And that's it.