Sunday, February 7, 2010

"Shannon Hit Me With The Next Challenge...."


Did this workout with my clients this week.
High Intensity Training!

The 9's Workout

Beautiful Women Workout

9 Burpees w/15 lb. weight Shoulder Raises
9 Kettlebell Swings
or
9 25lb plate Shoulder Raises

3 Timed Rounds separated by period of rest

Beautiful Men Workout

9 Burpees w/ 20lb. weight Shoulder Raises
9 Weighted Pullups
or
9 Pull ups

3 Timed Rounds separated by period of rest

Hard Core Workout

Just as you see in the above video

3 Rounds of 9 with no periods of rest!


You Got What it Takes?!?




7 comments:

superman said...

the form on the pullups are so bad that this video should be taken off the internet. do it without the dumbbell between your legs, dumbbell, and use proper form.

Dave said...

You will never guess...I did 3 sets of ten of these burpees on Friday...good stuff.

Shannon said...

@ Superman...busting ones chops on her blog will receive Kryptonite next week when in business meetings.....

ONEHOURIRONMAN said...

Us old guys need to be careful... we might "pop" something out of place...

ShirleyPerly said...

No way could I ever do any of that even with a 1# weight. I've lost a lot of strength when I switched from gym workouts to endurance sports *sigh*

Amanda - RunToTheFinish said...

sigh...i keep telling myself I am going to get more intense with weights, but that just scares the poo out of me

Heather2run said...

Hurts sooooo gooooood!! Yes Ms. Shannon may I have another?!?!? ;)