Workout 20th June ’10
June 20, 2010
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Before I list my workout for today… shout out to Vidya. She did the Weekly Workout Challenge No. 1 and completely crushed it! I watched her do the whole workout and her form was nothing short of perfect. Her numbers are as in the picture below (each cell is the number of reps done in one minute).
Knee Pushups – 83; Situps – 90; Squats – 116
Total reps – 289 in 15 mins!!
Flippin awesome! Not many men/guys will be able to throw these number on the board. How many people thought the fat girl in high school could spit out such numbers today?! Very proud of her!
My Workout Summary
Equipment Available: Treadmill, Elliptical, Lat Pulldown station, Chest Press station, Leg Press station, 5 gallon water containers
Arms Available: 1 (Right)
6 Leg Presses (315 lbs)
12 Single Arm Power Clean (5 gallon water container = 45 lbs)
90 sec on Elliptical at HR 165+ (Equivalent of 0.5 km run)
Rest 2 mins. Repeat 4 time for a total of 5 rounds.
I did not do this for time as I did not want to do something stupid and injure my hand even more. Nevertheless my heart rate was consistently between 165 & 175 bpm during every round. I should say I was pretty wasted at the end of the workout.
If you want to try this workout and have two functioning hands but no leg press station I recommend the following substitution.
1 Leg Press = 2 Squat Jumps
1 Single Arm Power Clean = 1 Dumbbell Swing (modify weight to suit your ability)
90 sec on Elliptical at HR 165+ = 500 m run (this is not a jog)