Saturday's QWOD

Pick it up, put it on the shelf

I'm going to give today's Quick Workout Of the Day a little extra juice, a little bit more depth than some of the past ones we've done.  Why?  Solidarity, brutha.  While most of you are just waking up and checking your emails and favorite blogs (this one, this one!) over a cup of coffee, I'll have already run a half marathon in Queens that started at 7am.  And I had to wake up before 5am just to arrive at the starting line!  So if your arms are burning or your quads are filling up with lactic acid from this workout, keep pushing and thank your lucky stars you're not running 13.1 miles in this 95 degree weather.

QWOD - Saturday 7-24-10

• 50 biceps curls with gallon water jugs or soup cans or up to 5-10lb dumbells.  Do 25 standing on your right foot, 25 on the left
• Plank for 1:23 - keep those arms like railroad track, back flat, glutes squeezed.  If 1:23 is too easy, switch off raining a leg every 10 seconds for the whole time)
  
• Single leg squats - 25 per leg (I'm not going to lie, this will burn!)
  
• 40 shoulder presses (holding the weights in each hand, press the weights overhead, 20 on right leg, 20 on left leg)
• 6 supermans with 10 second holds
• 23 dips on the edge of the couch/chair/bed - keep one leg raised to increase difficulty
• 1:23 jumping jacks
• 20 pick-it-up, put-it-on-the-shelf (aka diagonal squat lifts) per side (Standing in a squat position, pick up a 5-10lb weight by your right foot, bring it up and to an imaginary shelf on the upper left of your head, and then bring it back down back to the right.  That is 1 rep.  Do 20 per side.)
  
• 16 burpees (keep good form on those pushups, and jump nice and high)