Today’s invented workout

Today, my workout objective was to complete a series of intense intervals, going anaerobic with compound, multi-dimensional movements that worked the entire body.  While lying in bed this morning, I devised this cross-fit inspired set of exercises to achieve that objective.

1. Double over-unders x 12 reps — With the olympic bar on a low setting on the squat rack, squat laterally under the bar and back and then immediately step laterally over the bar and back.
2. Burpees x 12 reps — The classic exercise — squat with hands on floor alongside feet, kick feet back into plank position, do a pushup, return to squat, leap in the air and then repeat.
3. Bench vaults x 12 reps — Place both hands on a bench with both feet on one side. Quickly vault over the bench from side-to-side.  Over and back is one rep.
4. Revolving door hang x 8 reps — Hang from the pull-up bar with an overhand grip.  Switch hands to rotate around and face the opposite way.  Each half rotation is one rep.
5. Crab to bear x 12 reps — Start in a crab walk position, lean forward into a squat and kick legs back into a bear crawl position. Then reverse the motion to return to the crab walk position.
6.  Jab, cross, hook uppercut x 20 reps on each side — Air boxing a la P90X KenpoX

I did this routine three times in approximately 36 minutes.  The toughest elements were the Burpees and(surprisingly) the revolving door hang.  By moving quickly from one exercise to the next, I kept my heart rate pretty high.  You’ll note that the exercises were staged to allow recovery of the primary muscles fatigued in each set.  Overall, it was a great way to get everything moving, get the blood pumping and start the day!