4 Quarters

Here is a great workout from my friend, Tom Kelso.
Give this one a try and see how you do.
4 Quarters
Do these exercise movements in this order, as follows: Chest Press, Pull-down, Multi-joint Leg 1, Overhead Press, Low Row, Incline Press, Upright Row & Multi-joint Leg 2.
.
1st Quarter: 15 reps to failure/max reps each exercise with 1:00 rest between exercises.
.
(rest 2:00)
.
2nd Quarter: 10 reps to failure/max reps each exercise with 1:00 rest between exercises.
.
(halftime – rest 3:00)
.
3rd Quarter: 5 reps to failure/max reps each exercise with 1:00 rest between exercises.
.
(rest 2:00)
.
4th Quarter: holding dumbbells (e.g., 20 to 40 lbs.), do these exercises x reps: squat x 6, overhead press x 6, bent-over row x 6 and to the ground for dumbbell push up x 6.  Do 4 ROUNDS of the 4 exercises with NO REST and WITHOUT SETTING THE DUMBBELLS DOWN.
Brief & Intense
Enjoy the pain.
PAU for NOW
TAKU
www.hybridfitness.tv
www.blackjackfitness.com

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One Response

  1. That’s a good workout.

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