Here are some Options

Session 13

Wednesday October 13, 2012 5:30 AM

Warm up
inch worms
high knee walking stretch
Stretch

For the following workout you will set your gymboss or a timer for 20 sets of 1 minute circuit.  There are 3 Options with this work out.  You will stick with that option the entire 20 minutes of the workout.  The intent is to complete the designated exercises in 1 minute for the option that you selected.  If by chance you do not get all of the exercises completed in the minute, you can rest and catch up the following minute.  If you complete all of the exercises in less than a minute, you have the remaining time to rest.

Option 1 - you complete the following exercises every minute.  
5 push ups, 5 full sit ups, 5 squats

Option 2 - you are increasing exercises every 5 minutes
1st 5 min 5 push ups, 5 full sit ups, 5 squats
2nd 5 mn 10 push ups, 5 full sit ups, 5 squats
3rd 5 min 10 push ups, 10 full sit ups, 5 squats
4th 5 min 10 push ups, 10 full sit ups, 10 squats

Option 3 - 
add 5 burpees to option 2

Tubes
*5 lbs Trapezius - 15
Cobra Back Extensions - 15
lateral tube walk - 15 each
Straight Arm plank to side - 3 sets of holding 5 secondes

Abs - Ball or DB
overhead weighted sit up with twist
5 lb plank with tricep kick back
5 lb plank with curl