Today's work out: 18 September 2009

Welcome ladies and gentlemen to today work out. Today was simple, yet exhausting. Let me tell you what I did.

As usual, I begin each work out with some warm up activities. The usual rotations, body twists, and active stretches.

Equipment: Bulgarian Training Bag (BTB) and a concrete slab from a hardened bag of quikrete approximate weight 100 lbs. For safety reason, I DO NOT RECOMMEND carrying solid objects like this on your shoulder or overhead. A sandbag (or other less solid object) would be a much better choice, but sadly, I don't have one at the moment.

The work out:
50 Push ups
50 Squats
20 around the world swings with the (BTB)

Carries: As simple as carrying an object is, it can become very challenging. For my safety and not to scare/freak out my neighbors, I decided not to carry in the street. I instead choose to carry the slab from my parking area, around my yard, up some steps, and back to the parking area. Then to reverse process: Parking area, steps, yard, and back to my parking area.

I began with shoulder carries in a clockwise direction. After one rotation, I switched shoulders. Once I completed that rotation, I switched shoulders again and proceeded in a counter-clockwise direction. Switched shoulders and completed my 4th lap. This is very challenging to the core muscles, especially the obliques on the side opposite of the carrying shoulder.

20 around the world swings with the (BTB)

Carry some more: This time I carried the slab in front of me by my waist and belly button. This was especially taxing on my grip, biceps, and upper back. I completed 2 clockwise rotations and 2 counter-clockwise rotations.

20 around the world swings with the (BTB)
10 Burpees
20 mountain climbers

Cooldown.

Well folks, that was my work out in a nut shell. I hope that you enjoyed it and it has inspired you. Until next time, train smart and always try to improve.

SDG