Here is two great workouts that you can us on their own as part of the rest of your training or together for a really solid day at the gym. One of them you do not even have to set foot in a gym all you really need is a skipping rope and you can get those everywhere. Both workouts are Crossfit style workout and the Workout of the Days from the past week or so.
Workout 1 (From February 21, 2011 WOD CrossFit Calgary)
12 Alternating Pistols (or single leg alternating squats)
12 Sit-ups (full sit ups)
36 Double Unders (or skip for 5 min) as i cannot really do double unders that well so I just did 5 minutes of skipping.
Do this 3 - 5 times through and you will get a good sweet on. You can take you skipping rope to the park on a nice do and do this one or just find some small space almost anywhere and do this workout. Great for traveling to.
Workout 2 (From February 14, 2011 WOD at CrossFit)
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Each time you do this one add some more weight. For most people the highest weight will be determined by your push presses. You should feel the work on all the rounds but the last two (especially in the push press) should be almost to hard to complete all 5 reps.
Give it a try and let me know what you think. I did it yesterday and I am felling it today!! It was AWESOME!
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