2009.11.12

Thursday’s Workout (i.e., “Two for the price of one”)
Warm Up3 rounds of: 30 sit-ups (only come up 45 degrees) 30 side-to-sides
30 leg-ups

Work Out
5 rounds of: 25 push press
25 push-ups
25 dips (off the end of the platform)
25 squats

Exercises
· Side-to-sidesSit up with your legs in front of you. Lift your legs a few inches off the ground. Touch the ground to your left, then touch the ground to your right. You don’t have to do bicycle kicks, but a lot of people ended up doing it for balance. You have to touch both left & right for 1 rep.Scale down: Don’t touch the ground, just reach to either side of you.
· Leg-upsLie down on the ground. Keeping your legs locked, lift your legs so that they’re perpendicular to the ground.Scale down: Put your hands behind your lower back. That extra support/stability helps you finish the repScale down more: Bend your knees instead of locking your legs
· Push pressGrab two dumbbells (guys used 15 lbs, women use either 8 or 10lbs). Hold the dumbbells at about shoulder level, with your wrists facing out away from you (as if you were racking the two dumbbells against your chest). Do a quarter-squat, and shoot the two dumbbells above your head as far as your arms will go. Bring the dumbbells back down to starting position to finish the rep.
· DipsYou’ve done these plenty of times, the only restriction here is that you want to use at least 4 risers/stackables.Scale down: Bend your knees instead of keeping your legs locked in front of you
· SquatsAgain, an exercise you’ve done tons of time. You have to make sure your legs go parallel to the ground, though. Depending on how tall you are & how many risers you used, using the platform from your dips might be a good guide. If you sit on the platform and your thighs are parallel to the ground, then you want to make sure your rear touches the platform when you do your squat.
Technically, the warm up is supposed to be timed. That’s because it’s actually part of a WoD. Yup, we did two of them in a single session, just for kicks (hence the sub title).