Monday, March 15, 2010

Round 3 / Day 17: 2K4 Turbulence Training Workout A + RKC Man Maker + Insanity Cardio Abs

On the menu today:

2K4 Turbulence Training Workout A, which -- after a brief warm-up -- consists of three supersets that emphasize upper-body resistance moves (to the chagrin of my still-sore chest and back):

Superset One:
  • Dumbbell Incline Presses (6 reps): Heavy dumbbell presses performed while lying on a slightly-inclined bench.
  • Dumbbell Rear-Deltoid Raises (10 reps): Holding a pair of dumbbells, stand with your feet shoulder-width apart and knees slightly bent. Lean your upper body forward so that it's parallel to the floor. Let your arms hang vertically. Laterally raise the dumbbells up and out to the sides.
Rest for one minute, and then repeat the superset twice for a total of three times.

Superset Two:
  • Dumbbell Rows (6 reps per side): Go heavy.
  • Dumbbell Floor Presses (8 reps): Just like dumbbell presses from a bench, but on the floor instead. The hardest part for me was figuring out how to get the heavy dumbbells off the floor and up into the starting position while lying down.
Rest for one minute, and then repeat the superset twice for a total of three times.

Superset Three:
  • Dumbbell Triceps Extensions (8 reps): Just like the ones in P90X Shoulders & Arms (but given that we're only going for 8 reps here, I upped the weight).
Rest for one minute, and then repeat the superset twice for a total of three times.

I don't know if it's just because I'm getting used to these types of sessions, but today's Turbulence Training workout felt easier than the previous versions of Workout A I've done in past weeks (Original and 2K3).

Next up: 12 minutes of RKC Man Maker practice. I'm getting better at swinging a kettlebell.

And for dessert: Insanity Cardio Abs.

Thank god for yoga tomorrow (assuming I wake up early enough to squeeze in all 90 minutes of Yoga X before the kids spring out of bed).