Monday, June 3, 2013

The 100% humidity characteristic of summertime in coastal South Carolina has officially set in, and I, for one, am not a happy camper.  This morning's workout was hot, muggy and sticky, which inevitably made every exercise seem five times harder than usual. 
I don't know about you, but I prefer working out in a cool, comfortable 67 to 70 degree temperature, preferably with zero humidity.  Unfortunately, that is a pipe dream when you live in the south in the summer time.  In fact, I could count on one hand the number of workouts per year that involve my ideal temperature (thanks to that large garage door on the gym).    On the bright side, at least all of that suffering (i.e. sweat), makes you feel accomplished after a long workout. 

This guy has it figured out.
Today's (sweltering) workout:

1.  Warm up

2.  Prowler Pushes:  3 trips, 50 yards per trip

Face Off
3.  Ab Circuit:  1 set
     - Plank x 60 seconds
     - Ab wheel x 12
     - Leg raise with hip lift x 12
     - Modified reverse hyper-extension (off the glute ham raise - gettin' crazy) x 12
     - Land mines with 10 lb plate x 12
     - Kettle bell carry 35 lbs x 50 yards, switch hands half way 

Ab Wheel
Leg Raise with Hip Lift
Modified Reverse Hyper-extension
Kettle Bell Carry
4. Squat/Push Up Circuit:  4 sets, alternating, less than a minute rest between sets
      - Squats:
           1st set:  60 lbs x 15
           2nd set:  70 lbs x 12
           3rd set:  80 lbs x 10
           4th set:  90 lbs x 8
      - Push Ups:
            1st set: x 15
            2nd set: x 12
            3rd set: x 10
            4th set: x 8

Push Ups
5.  Circuit:  4 sets of each, alternating 20 seconds on, 10 seconds rest
      - Reverse alternating lunges
      - Glute ham raises
      - TRX rows

Reverse Alternating Lunges
Glute Ham Raises
TRX Rows


  1. I like that push up form. All kinds of strong. Keep your head up and look straight ahead, soldier.

    1. My push up for is off. I have a hard time tucking my elbows (Scott has tried to correct this with no success). Oh well, at least I make myself do them.

    2. Yeah but your back is straight which is the most important step. You're on the road to many gains.

  2. I wish it was muggy here! It is straight up winter time here in Australia which means it is glove, coat and scarf weather, brrr!

    1. Jan, while I'm also not a fan of the cold, I definitely prefer it to the heat when working out!

  3. How many pounds is the kettleball for your carry exercise I just bought another 12 lb kettleball trying to do some weight training to lose this last bit of baby bump left overs before my son is walking lol

    1. Dominique, the one in the pic is 35 pounds, but I have also used 50 pounds. As you probably know, weight is relative to everyone's training experience. You want it heavy enough to where you have to actually brace yourself to stay upright while walking - it should be very difficult.


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