Workout #2

UPPER BODY: 20-30 SECONDS REST BETWEEN SETS

PUSHUPS/MOUNTAIN CLIMBERS*: PYRAMID UP TO 15 AND BACK TO 1.

*10 4-Count Mountain Climbers per Push-up. Reps 1-5 are Triceps Push-ups, Reps 6-10 are Regular Grip Push-ups, and Reps 11-15 are Dive Bomber Push-ups.

We covered Pyramids in the first workout. For Mountain Climbers you stay in the regular pushup position but turn your hands so your fingers are facing "out". This will help you keep your body in one place and not push back which forces your lower back higher into the air. Keeping your back level, "run" your legs towards your chest. Every other time your right leg comes up, that is one rep (just an easy way to look at 4-count exercises).

GRAPPLING UNLIMITED PUSHUPS: 100

Lie down flat on your stomach and place your hands right next to your chest while making sure your elbows are tucked in tightly behind you. Raise your entire body a few inches off the ground for your starting point and then raise it another 6 inches for the mid-point. The only thing touching the ground is your feet and hands.

SHOOTFIGHTER/BOOTSTRAPPERS*: 4 SETS OF 25.

*25 Shootfighter Squats followed immediately by 25 Bootstrappers. This is one set.

STRIDERS: 10

A Plyometric lunge that starts out in the traditional lunge position. From there, leap into the air and scissor your legs once so that you land with the opposite foot forward you started with.

HIGH KNEE JUMPS: 10

Place your hands behind your head and keep your feet shoulder width apart. Bend your knees slightly and drive your knees to your chest. Try to jump again as soon as the balls of your feet hit the ground.

STRIDERS: 5

WALKING LUNGES*: 50

Substitute Bleacher Lunges in place of Walking Lunges if you are indoors.

FLUTTER KICKS/GOOD MORNINGS*: 4 SETS OF 25 EACH.

*Similar to the Shootfighter/Bootstrapper set above, do 25 Flutter Kicks followed immediately by 25 Good Mornings. This is one set.

SIT AND TUCKS: 15 in each direction, front and then each cheek.

CRUNCHES: 30 in each direction.

SITTING FLUTTER KICKS/
SITTING GOOD MORNINGS*:
4 sets of 10

* Similar to the Shootfighter/Bootstrapper set above, do 25 Flutter Kicks followed immediately by 25 Good Mornings. This is one set.

The leg motion for sitting flutter kicks and good mornings is exactly the same as earlier in the workout. The only difference is that your upper-body is in the sit and tuck position when you're doing them.

ATOMIC SITUPS: 10

Lie flat on your back with your arms and legs extended. Bring your hands and feet up at the same time and try to touch them together over the middle of your body. It's pretty comical to watch these in the video too.

FINAL NOTES

Here are a couple tips to help you consistently improve instead of burning out right away:

  • Stay hydrated before, during, and after the workout. Nothing is worse than doing these while your body is in need of water.

  • If the routine calls for a Pyramid of a particular exercise, but you can't complete the entire Pyramid, stop when your form starts to deteriorate and take a break. When you feel able, start where you left off and work your way back down to 1. Continue this for a couple more workouts and then "up it" one level, on the Pyramid, at a time until you can do the entire thing.

  • The same concept applies to the Shootfighters / Boot-strappers (the biggest complaint section of all). Keep the number of sets the same but drop the reps to a number you can do properly. As you get stronger, add the reps to each set until you can complete the entire thing.

Contact me if you have any questions: scrapperathletics@gmail.com

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