Workout For the Weekend July 11, 12, 2009

The Weekend Workout:

Warm up: 1 mile run or 2k meter row

Workout: 135 LBS Bench press 21 reps, 2 Pood Kettle Bell Swings 21 reps,
Repeat this circuit 6 times you can take a rest after each round of 1 minute or do it without rest.

If you need to scale this workout reduce the amount of the bench press and the weight on the kettle bell. If you don't have any KB's use a dumbell.

1 Pood use 35 LBS dumbbell
1 1/2 Pood 55 LBS dumbell
2 Pood 70 LBS dumbell

Word for the day:
- work done by one person or group that benefits another


  1. Hey Joe, I did Rebecca's Body Camp this morning. Ran 2 1/2 miles, and 3 sets of 25 each of wall balls, step ups, thrusters, jumps, lunges, situps and pushups in 48:13. Then we did arms.

    Michelle B

  2. wow what a workout! wish i was there! keep up the good work.

  3. Joe - I realize this makes it REALLY obvious that I'm outta shape - but workin' it. :)
    30 m. circuit training.
    Squats to shoulder press (20)
    squats to upright row (20)
    squats (20)
    pushups (15)
    Row 35lbs (20)
    Repeated 5 times in 30 minutes.

    Saturday 1 hour circut training, 30 minute fit test and 40 minute easy hike (picture it - 113 degrees)! YIKES.

    Here's to a great week!!

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