Wednesday, June 10, 2015
My workout
Introducing the "KSDGW" workout that I made up.
I'm a runner, so this doesn't focus on legs,
but I include a variety with lunges and squats.
This takes oh, 12-16 minutes, depending on rest times / transitions.
Also, you can start out by cutting the numbers in half.
And you can also double up when you get to that point.
KSDGW
60 seconds right-side plank
10 burpees (with pushup and hop)
20 reverse chair dips
30 pushups
40 crunches
50 jumping jacks
60 seconds plank
50 jumping jacks
40 crunches
30 pushups
20 reverse chair dips
10 burpees (with pushup and hop)
60 seconds left-side plank
I like to do this 2-3 times a week.
KSDGW (with legs)
60 seconds right-side plank
10 burpees (with pushup and hop)
20 reverse chair dips
25 lunges (each leg forward)
30 pushups
35 squats
40 crunches
50 jumping jacks
60 seconds plank
50 jumping jacks
40 crunches
35 squats
30 pushups
25 lunges (each leg forward)
20 reverse chair dips
10 burpees (with pushup and hop)
60 seconds left-side plank
I'm a runner, so this doesn't focus on legs,
but I include a variety with lunges and squats.
This takes oh, 12-16 minutes, depending on rest times / transitions.
Also, you can start out by cutting the numbers in half.
And you can also double up when you get to that point.
KSDGW
60 seconds right-side plank
10 burpees (with pushup and hop)
20 reverse chair dips
30 pushups
40 crunches
50 jumping jacks
60 seconds plank
50 jumping jacks
40 crunches
30 pushups
20 reverse chair dips
10 burpees (with pushup and hop)
60 seconds left-side plank
I like to do this 2-3 times a week.
KSDGW (with legs)
60 seconds right-side plank
10 burpees (with pushup and hop)
20 reverse chair dips
25 lunges (each leg forward)
30 pushups
35 squats
40 crunches
50 jumping jacks
60 seconds plank
50 jumping jacks
40 crunches
35 squats
30 pushups
25 lunges (each leg forward)
20 reverse chair dips
10 burpees (with pushup and hop)
60 seconds left-side plank
# posted by Kerrfunk @ 5:06 AM 
