April 18th, 2011

Quote of the Week "I would rather a thousand times spend five minutes at the feet of Christ than listen a lifetime to all the wise men in the world." - D.L Moody

Workout of the Week: Legs + Bike = Burn Today's workout is all about the lower body and serious lung function. We're using the stationary bike this week, and we ask that you up the intensity on the bike making it very difficult to pump the legs. After the recommended time on the bike, hit the leg exercise with little to no rest in between. Perform your jump lunges and jump squats as explosively as possible, shooting for the rep count listed. Finish the leg routine with an isometric burner, the stationary wall squat (often called the wall sit). You'll end the routine with 3 sets of double crunches to failure.

Legs (quads, glutes, hamstrings) + Bike (& Abs) 5 min of Stationary Bike 20 Standard Lunges (each leg) brief rest 4 min of Stationary Bike 20 Jump Squats brief rest 3 min of Stationary Bike 20 Jump lunges (each leg) brief rest 2 min of Stationary Bike 2 Wall Squats (for time to failure) (Wall Squat- Lean against a wall with your back flat (flush) against the wall and your legs bent 90 degrees. Hold that position for as long as possible.)

Abs- 3 sets of Double Crunches