You don’t have to feel guilty today. Repent tomorrow with this workout.
This morning I was up at the crack of dawn as usual and had time to get in a nice long workout. You can shorten it easily if you need to. After I had finished, I felt a lot better about the idea of sitting around all day, watching what will likely be terrible football games.
Below is the workout. I will do my best to post the workout I end up doing tomorrow but I fell down the stairs and busted up my arm so I am not sure what it will be. It may be push up free which I know you are sad about…
BLACK FRIDAY WORKOUT
15 Push Up Burpees (drop down, push up and jump back up) – modify push up on knees if needed. Descending Repetitions
1 Plank Jack and Renegade Row (a row with both arms equals 1 rep) – modify Rows on knees if needed. Ascending Repetitions
15 Double Leg Drops with Chest Flies – Bend your knees when you lower your legs to modify. Descending Repetitions
1 Lunge Jump with Hammer Curls (1 on each leg equals 1 rep) – To modify just do a lunge on each leg without jumping in between. Do not swing the weights, control the curls. Ascending Repetitions
This is a circuit so you start with the 15 burpees, then do 1 plank jack and row, then 15 double leg drops with chest flies, finishing with 1 lunge jump with hammer curl. Then you go back to the burpees, doing 14 burpees, 2 plank jacks and rows, 14 double leg drops with chest flies and 2 lunge jumps with hammer curls. Continue the circuit until you finish counting down or up depending on the exercise.
Descending Repetitions: This means you are counting down, doing one less rep each round. 15, 14, 13….until you finish with 1 rep.
Ascending Repetitions: This means you are counting up, adding one more rep each round. 1, 2, 3….until you finish with 15
You end up doing 120 reps of each exercise!
Then I did 50 Triceps Kickbacks, 20 Static Single Arm Lying Triceps Overhead Extensions in a bridge (hips off the floor) holding one arm static, bent over my head and the other arm performing the exercise. Repeat immediately with other arm. 50 reverse abdominal crunches, held a plank for 1 minute and a side plank for 1 minute each side.
You can shorten the workout by starting with 10 reps instead of 15 or only do 2 of the exercises back and forth.