Thur 7-7-16: Full Body (K2 – 3)

The third in the K2 series of full body workouts…

K2 – 3

Warmup 
Movement Series
Jumping jacks
Seal jacks
Skip
Zig zag
High knees
Butt kicks
Bounding
Running
Windmills

Hanging Series
Shrugs
One Arm Hang
Swinging Scap Protraction/Retraction

Workout

3-4 Rounds of 8-10 reps:
Elevated Split Squat with Bicep Curl
One Arm Core Focused DB Press

3-4 Rounds:
Hamstring Drop Pushup x 6-8 reps
One Arm Body Row x 8-10 reps

3-4 Rounds:
One Arm DB Press x 8-10 reps
Triple Threat Leg Curl Series x 10-12 each

2-3 Rounds:
Ice skaters x 4-6 reps
Ball Rollouts x 10-12 reps
Crunches x 15-20 reps

2-3 Rounds:
Starter Jumps x 4-6 reps
Vertical Tricep Extension x 8-10 reps
Extended Elevated Side Plank x 20-30 seconds

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Warm It Up

Warming up is such a tremendously valuable practice that, particularly as you get older and/or increase the demand on the body, can be an irreplaceable part of your exercise program. Over the years I’ve tried a hundred different things and have found some things work, others don’t and still others kinda work but depend on how I’m feeling that day.

For a warmup, my priority is usually a quick activation of the nervous system and mild muscular stimulation and circulatory pump. Nothing tiring, just something that gets my blood pumping, body loose and mind connected. There’s probably dozens of “best” warmup sequences out there but this Warmup and the couple I’ll share down the road are what work for me.

Warm It Up 1 – Outdoors

*Done outside, bare feet and shirt off but could be done anywhere. This is about 35 different moves – I spend anywhere from 10-30 seconds on each one and keep moving for most of the whole 10 minutes it takes me. Could be done in any order this just my basic preference.

Do it once to warm up well. Twice to really warm up. Three, four or five times and you’ve just worked out.

Heel and Toe Raises
Pronate and Supinate Feet
Wiggle Toes
Toe Curl
External and Internal Hip Rotation
Lizard Crawl
Back Breast Stroke
Back Roll
Back Roll Two Sided Toe Touch/V Sit
Back Roll Standup
Back Roll Candlestick Jump
Back Roll Jumping Jack
One Leg Toe Touch and Reach
One Leg Toe Touch and Reach Eyes Closed
Xiaopeng Double Forwards
Upper Body Twists
Bouncing and Shaking
Jumping Jacks
Mountain Climbers
Deep Mountain Climbers
Groiners
Super Speed Arm Raises
Super Speed Flys
Super Speed Rows
Double Arm Circles (forward and back)
Double Arm Raises (quick)
Tuck Jumps
Pop Pushups/Toe Pops
Cossack Squats
Drop Pushups to Backward Jump
Bow/Downward Dog Combo
Bow/Prone Crunch Combo
Skipping
Bear Crawl