It's Tuesday! Let's QWOD!

Triceps kickbacks

It feels like the humidity from the past few weeks has broken a bit, so it's going to take a little bit more effort to sweat.  Push yourself for today's Quick Workout Of the Day!

QWOD - Tuesday 7-27-10

• Prone iso-abs (forearm plank) for 1:30.  To progress the exercise, switch off raining a leg every 15 seconds.
• 20 single leg balance lunges per leg (Place back foot on couch/chair, straighten that back leg, and bring your front foot way out in front to get yourself in a nice wide stance.  Bend the front leg and do lunges, keeping the knee over the ankle, not over the toes)
• Side planks with 15 reach-unders per side - go slow! (use a light weight/soup can/etc. to increase difficulty)
• 25 triceps kickbacks with 5-20lb weight (gallon of water/dumbells/etc.)
• Slow arm raises for 2 minutes (Start with arms straight out in front of you, slowly raise them up above your head, slowly lower them down to beginning position, and repeat for 2 minutes.)
• Hop on 1 leg for 1 minute per side (feel those calves burn!)
• MAX.  REP.  PUSHUPS.  And then rest for 10 seconds and do 3 more.