Yesterday I did a workout that seemed to revolve around the number 20. I grabbed 2 20lb dumbbells, a 20lb sandbag and a 12in plyo box. I did all of my exercises in sets of 20 and the workout lasted roughly 20mins.
I started by doing a dynamic warmup consisting of what I call the Triple Extension Series similar to this:
and then I followed it up with a little light stretching.
I can't remember exactly what order I did the following exercises, but I rotated through 12 different stations, repeating some of the stations that I really liked. Here's what I did:
Overhead Sandbag Swings with a Squat x20
Core Twists with Sandbag 2x20
Dumbbell Shoulder Press 2x20
Step Ups (no weight added) 2x20 each leg
Sandbag Curls x20
Sandbag Tricep Extensions x20
Alternate Leg Lateral Box Jumps x20 {Hello Knee Pain!}
Dumbbell Jumps x20
Bench Press on the Plyo Box x20
I really liked this for a start up workout. I need to up the intensity throughout the week, but I felt really "good" after completing this.
I tracked all of my calories today as well. I ended up 228 cals over my goal for the day, but I did make much better decisions throughout the day. Again, it was the evening dessert craving that took me over the limit, although pretzels with melted peanut butter & honey was a better choice than the giant bowl of ice cream I would normally have chosen.
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