Workout for today - Thursday 7/2/09

Thursdays Prescott Arizona workout: I want thank all the members at Freedom Fitness that attended my class yesterday. We had had a great workout.

To the Core
! 400 core reps

Warm up: Bike, cross trainer, or treadmill for 10 minutes. 10 lunges, 10 air squats,

Exercise: 100 Medicine Ball curl up (Lie on the floor on your back with your knees bent 90 degrees and your feet flat. Hold a medicine above your head with your arms straight so the ball touches the floor. Quickly sit up by contracting your abs and forcefully thrusting the medicine ball ahead of as if performing an overhead throw in soccer (but without letting go). Keep your arms straight for the entire move. Lower yourself to the floor as fast as you can and repeat, touching the ball behind your head momentarily.)

100 knees to elbows see the video

100 Wood chops 50 each side

100 Leg Raises

This is a timed workout, post your time.

The word of the day: Persevere: To persist in anything undertaken; maintain a purpose in spite of difficulty, obstacles, or discouragement; continue steadfastly.


  1. OMG: ok I will admit that this workout was a bit to hard! Should of made it 200 reps not 400 reps. Took me 33:21 Not sure I will be able to walk latter tonight.

  2. wow!! great core workout! took your advice Joe and only did 200 reps instead of the 400, my abs haven't burnt like this in a very long time, very good workout!

    Time was- 17:15