We had 9 superbeasts at Pain Lab. This was my first Q, because I had no idea what I was doing plan ahead, I pre-programmed an app to keep time and pace. Bedpan gave me the idea a few weeks ago. Links for the app and the workout are below:
I wanted to combine a workout that would shave some time off the quarterly fitness test in tandem with some strength training. Naturally, since this was pain lab, everything was low impact. Everything follows a 10 second prep/rest/transition time and a 50 second work time. Everyone had an appropriate sized kettlebell/dumbbell for the exercises.
We began with an ab circuit to engage the core. I’ve found this is one of the best ways to get warmed up, prevent injury, and not neglect an ab circuit at the end.
Fitness Prep Round #1
- Kettlebell swings
- Merkins
- LBC
- Bodyweight Squats
- Side Straddle Hops
Strength Training Round #1
- CDD
- Levitation squats (25 seconds each leg)
- Single arm rows (25 seconds each arm)
- Tricep Extensions
- Werkins
- Kettlebell Swings
Fitness Prep Round #2 (same as round 1)
Strength Training Round #2
- Overhead Press
- Lunges
- T-Merkins
- Curls
- Big Boy Situps
- Kettlebell Swings
Fitness Prep Round #3 (same as round 1 and 2)
Strength Training Round #3
- Moroccan Night Club
- Front Raises
- Calf Raises
- Dips
- Pullup Superman
- Kettlebell Swings
Fitness Prep Round #4
It was a privilege to lead. Thank you to the always supportive brothers in Christ and a special thanks to Rudolph who brought me to Pain Lab in the first place.
Double Stuf