More Gas in the tank, the Swing workout

SWINGS = CARDIO
SWINGS = ENDURANCE
SWINGS = STRENGTH
SWINGS = POWER
SWINGS = VICTORY

10 Stability Ball Toe Touches
20 Stability Ball Russian twist
30 Stability Ball bridges

15 one arm swings Left
15 one arm swings right

10 judo pushups

2 min break

20 one arm swings left
20 one arm swings right

8 judo pushups
30 seconds of mountain climbers

2 min break

15 one arm swings Left
15 one arm swings right

10 judo pushups

2 min break

10 swings left
10 swings right
10 burpees

You're done

videos of each exercise are on my homepage in the video section
http://www.dc-athlete.com/videos.htm

Lets Get Sweaty QUICK!!!

Quick Simple and Painfull
:-D

Complete the Cycle 3 x, for time, Keep the break between exercises short and under 3 minutes between cycles.

10 Walkouts
30 windshield wipers
10 forward and 10 reverse lunges on each leg
10 T- Pushups with a kick
60 Cherry Pickers
10 Twist Squats
10 Stability Ball V-ups

FOR EXERCISE DEFINTION/CLIPS
http://dcathlete.com/videos.htm

Morning Bodyweight Circuit

Whew

Ok I just finished my morning workout. I've been working on my one legged squats (strength, endurance, flexiblity and balance, and of course they look badass) so I decided to put together a quick bodyweight circuit

10 1 legged box squats Left leg
10 1 legged box squats Right leg
20 narrow grip pushups
10 back extensions (on stability ball or floor)
20 crunches (on stability ball or floor)

and go for 10 sets keeping the breaks as short as possible

In Training
Dave

ps
thats
100 squats each leag
200 pushups
100 back extnesions
and 200 crunches

enjoy

Monday Night

Monday night class, man I love and hate it at the same time, it's been like this for years well except fact I'm the one thinking he's about to puke. Oh hold on let me back up, for those of you gym junkies and mat rat's you know what Monday Night is about, it's about TRAINING, it's about SWEATING, and it's about PUSHING YOURSELF TO THE NEXT LEVEL (yea I know a lot of caps but some things are worth it). For of you confused non mat rat's or gym junkies I'll explain.

Monday is the end of the weekend and the beginning of the work week, duh, well that brings stress and BS we mat rats and gym junkies and we have to get it out, and odds are most of us took Sunday off, and we're looking to set some record or hit some goal one more time just cause you haven't done it in years. Anyway when Monday meets the Mat rat/Gym Junkie it's all out war, and there's no place I'd rather be than a good MMA gym.

Well my mondays have changed I'm living in LA now and Training at legends which is so sweeeet, but at the same time I'm angry about my loss of timing and endurance in the year and a half I hald to take of for my knee. But you know what...

I love it.

I love training.

When I was back east I was either in Arlington working standup and sparring boxing and muay thai for or in Camp Springs at Master Lloyds getting beat on buy him, Master Donny, Melvin, and big Phil, but guys like Mayhem (Miller) and Ahmer (the egyptian Juggernaut) constantly attacking me and pushing my game, and my limits is one of the greatest feelings in the world. Every night I wish my memory, timing, and endurance were up to snuff but I know thats time and kettlebells.

If you're not a mat rat or gym junkie this probobly makes no sense, if you're on the road to becoming one remember to take it one day at a time and enjoy every gruiling miserable monday night. Ahhh Monday Night..... so tired