Today's workout was from BodyRock.tv. It consisted of:
120 Jump Ropes for Warm Up
50 seconds on at full throttle 10 seconds rest of:
1) Superman pushups
2) Elevated Push Ups & L/R knee-to-elbow touch on the medicine Ball
3) Squat & Press with 10lb ball
4) Clean and Press, Jump forward + 3 Squat Jumps, Jump backward
5) Reverse Pull Up
6) Side Jump Burpee + 2 knee-to-elbow Oblique Abs + Tuck Jump
7) Forward Lung + Side Lunge + Knee Lift with 10lb ball
8) Push Up & Burpee + Sumo Knee Touches
9) Tricep Dips
10) Overhead Abs with 10lb ball
11) Shoulder lift + Squat + Swith Shoulder Press with 10lb ball
12) Speed Run
Followed By for Time:
1) Low Squat Jump Press (30)
2) Single Arm Lateral Raise with Stable Lunge (15 each side)
3) Fireman's Lift x 30 (15 each side)
4) Single Arm Press, with Leg Lunge on Chair
With time I know I can get my reps up - but damn if I can do a tricep dip man.