Today was a speed strength training day. I had exactly 45 minutes to get through the work out before getting ready to go to work. I made a deal with myself that I would do as much as I could in the time, and if I didn't get done I'd be alright with that. I made it with like 30 seconds to spare. I guess this proves Josh right. Despite what I thought this workout can be done in less than an hour. I just have to do it very quickly.
5 minute Dynamic Warm-Up:
(All done Across Basketball Court and back)
- Lunge Twists
- Side Lunges
- Walking Knee Grabs
- Toe Touches
- Butt Kicks
- Medicine Ball Toe Touches - 8 lb ball 2 sets x 15
- Medicine Ball Twists - 8 lb ball 2 sets x 15
- Supermans - 2 sets x 15
- Walking Lunges - Width of Court with 15 lbs
- Ball Leg Curls - 2 sets x 15
- Dumbbell Step-Ups - 15 lbs 2 sets x 15
- Hammer Strength Seated Chest Press 45 lbs 2 sets x 15
- Hammer Strength Seated Row 45 lbs 2 sets x 15
- Hammer Strength Lat Pull Downs 35 lbs 2 sets x 15
- Dumbbell Bicep Curls (seated) - 15 lbs 2 sets x 15
- Bench Dips - 2 x 15
- 4 way Shoulder - 4 lbs 1 x 20
- Fly
- Front Shoulder Raise
- Lat. Shoulder Raise
- External Rotation
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