Stuck in Pennsylvania.
Coverage of the World Track & Field Championships just ended for the day and its only 3 PM.
Beth went on a run before we head to our gym for a workout this evening.
I thought about taking a nap.
But having just been inspired by watching coverage of Usain Bolt's World Record 100M and due to the fact that I gassed out big-time last I sparred in Muay Thai I decided to do a quick impromptu workout.
I dragged a heavy bag out of the garage at our townhome and into the backyard. Tossed it down on the lawn and after a brief warm-up I completed 5 rounds for time of the following:
12 Burpees (chest to bag with push-up and 6" jump)
12 Bag Jumps (jump over the the bag)
12 Push-ups with hands on the bag
12 Squats with right leg elevated on the bag
12 squats with left lef elevated on the bag
12 Crunches on the bag
Sprint 100 M
Jog back 100M
5 total rounds of this going about 80% in the 90 degree heat took me 19:09.63. However I was smoked at the end. You don't need either a gym membership, fancy equipment nor hours of time invested to do workouts that will get you lean, ripped and super-fit. Use what ya got and just kick your own ass a few times each week. That's the key.
Not exactly my best effort(usually around 14 :30 to 15:30 for this workout) but then again now that I have had a recovery shake and a turkey sandwich it's off to visit Snap Fitness ~ Greensburg for kettlebell and ab work!
Train smarter baby!
Fit Coach Phil
Beach Bodz Fitness
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