Workout of the Month, October, 2006 

Ok boys and girls this is for all you high achievers. Octobers workout is a challenging military style circuit using predominantly bodyweight. Keep your time to complete 4 circuits and try to beat that the next time you do this workout. Have fun.

Perfect Preparation
5 – 10 minutes light cardio
Head to toe active/dynamic ROM
Tubing Series: Push, pull and rotate

Perform the following sequence as a continuous loop circuit. Keep rest interval between transitions from exercise to exercise at 30 seconds or less. Start with 3 complete circuits and build up to 6 continuous circuits.

1. Bench blast : 2-3 risers on step, 20 rep pairs, 40 total

2. Pullup : Bodyweight, at least 8 reps to 20 reps

3. Pushups : Bodyweight, 20-25 reps

4. Alternating Front Raise Lateral Combo : 10 pairs , 20 total reps

5. Squat Jumps : Bodyweight to at least 90 degrees or more, 20 reps

6. Hyperextentions : Bodyweight, 20 reps

7. Stability Ball Situps : 20 reps

Cooldown – Static Stretch Series