Chris came up with our workout today.  It’s simple but depending on your exercise choices, it can be challenging.  The Countdown Workout rep scheme starts with 10 of each exercise, then 9, then 8, and so on until you reach 1 rep of each exercise.

Chris and I have decided that we need to incorporate more running (YAY?) into our workouts, so we finished each set with a short sprint/sloth-paced run.  I wanted to focus on arms, so our exercises were pull-ups, push-press (with a resistance band), and push-ups.  Here’s what our workout looked like:

  • 10 pull-ups, push-press, and push-ups
  • Sprint to entrance of park and back
  • 9 pull-ups, push-press, and push-ups
  • Sprint to entrance of park and back
  • 8 pull-ups, push-press, and push-ups
  • Sprint to entrance of park and back
  • 7 pull-ups, push-press, and push-ups
  • Sprint to entrance of park and back
  • 6 pull-ups, push-press, and push-ups
  • Sprint to entrance of park and back
  • 5 pull-ups, push-press, and push-ups
  • Sprint to entrance of park and back
  • 4 pull-ups, push-press, and push-ups
  • Sprint to entrance of park and back
  • 3 pull-ups, push-press, and push-ups
  • Sprint to entrance of park and back
  • 2 pull-ups, push-press, and push-ups
  • Sprint to entrance of park and back
  • 1 pull-up, push-press, and push-up
  • Sprint to entrance of park and back

Chris finished in 21:10, I did it in 22:32.  We did a finisher that included band sprints, banded obliques, and crunches.

It’ll be nice to re-visit this workout in a couple months to see our progression.