Workout of the Day

Here's a quick workout I made up and really like:

First, Tabata something. I skipped rope last time, but sprints or burpees would also be good. Then do 3-5 runs through this core circuit:

• 12 V-Ups: See the link. Nice demo and explanation.
• 20 Grasshoppers: That's what Ross Enamait calls 'em, anyway. Assume a pushup position. Tuck your right knee in towards your chest and sweep your leg up, attempting to touch your laces to your left hand (your hands stay on the ground throughout the movement). Now the other side. Keep alternating.
• 20 Crickets: I made up the name, as they are kinda a backwards Grasshopper. Watch the trailer (WMV, 1.6MB) for The Art of Strength: Newport DVD. The exercise is at 1:10 of the trailer. Note the knee flexion. Try to get your foot up near your opposite hand (a guy on my team can touch his foot to his hand doing this movement).
• 30-second Waiter's Walk, each arm: Hoist a dumbell locked out overhead and start walking. Keep walking the whole time. Make it heavy enough to challenge yourself, but note that if you change direction it'll be harder to keep the weight balanced up there than you think. Don't let it come crashing down on your head. That would be bad. I feel compelled to include the "I'm not responsible if you try this and injure or kill yourself" disclaimer. There.

Remember, that's 3-5 runs through the core circuit (you only do the Tabatas once, but you're welcome to do them at the top of every circuit if you feel up to it). Try to keep rest between exercises to 30-45 seconds, and rest between circuits to a minute. Feel free to up the reps if it's too easy.

Report back, let me know how it feels. Be nice to know who's reading, and if you are trying any of this stuff. Thanks!