So here is my interpretation. It is basically the same as doing the DVD in fact, I have only substituted a couple of moves. I cannot nail down the best way to work in the incline leg press so it may never make it in to the workout.
I posted this before the workout, so here it is again with the numbers included. This was a long (48min without warm up) and difficult workout. Surprisingly one of the hardest things was the Chair Pose on the BOSU ball. I was sweating bullets after that one and shaking like a leaf while attempting it.
| Legs and Back | ||
| COUNT |
GOAL |
Exercise |
| 24 | 24 | Balance Lunges |
| 30 | 30 | Calf-Raise Squats |
| 13 | FULL | Reverse Grip Chin-Ups |
| REST | ||
| 15 | 15 | Super Skaters |
| 4x15s | 60s | Wall Squats |
| 7 | FULL | Wide Front Pull-Ups |
| REST | ||
| 20 | 20 | Step Back Lunges |
| 20 | 24 | Alternating Side Lunges |
| 12 | FULL | Closed Grip Overhand Pull-Ups |
| REST | ||
| 6×10 | 60s | Single-Leg Wall Squats |
| 8 | 12 | Deadlift Squats – SINGLE LEG SQUATS |
| 9 | FULL | Switch Grip Pull-Ups |
| REST | ||
| 25@50 | 24 | Hamstring Curls Machine |
| 14 | 24 | Stiff Leg Deadlifts – No Weight on bar |
| 9 | FULL | Reverse Grip Chin-Ups (again) |
| REST | ||
| 2x30s | 60s | Chair Salutations or Squat hold on BOSU |
| 20 | 12 | Toe-Roll Iso Lunges |
| 9 | FULL | Wide Front Pull-Ups (again) |
| REST | ||
| 5 | 20 | Free Squat 4 count down 4 hold 4 up |
| 47 | 20×3 | Calf Raises |
| 7 | FULL | Closed Grip Overhand Pull-Ups (again) |
| REST | ||
| 20 | 20 | 80/20 Siebers-Speed Squats |
| 10 | FULL | Hammer Grip Pull-Ups |