Yup that's right.
There's working it; and then there's throwing up in your mouth.
Now understand that's not quite as rough as spewing chunks; but today I graciously made up for yesterday.
5:00 - row - nothing too drastic, but the blood got pumping.
10:00 - Superman Sets -
5 pull-ups (feet start on box/ground)
focus on negative resistance
10 Spiderman pushups
Push up - when in 'up' position
raise right knee towards elbow
raise left knee towards left elbow
(down / up - repeat)
15 Body Weight Squats
:30 second rest between sets
Repeat as many sets as possible in 10 minutes.
When doing pull-ups; I like to alternate between 'overhand' and 'underhand' grips every set. I find this helps out balance out the shoulders and back a bit more in this work-out.
I've taken it easy on the upper body and core since breaking my collarbone; so this was no joke.
10 Spidie push-ups were too many for my shoulder as I started to feel the stress where the fracture was. Instead I did 6 push-ups, followed by the body weight squats, and then 4 more push-ups; rest, start over. This really reminded my arms, shoulders and back that they were part of my total body.
As for the 'leg lifts' during the push-up... this is for your core. Kind of combining everything. I'll do more research and get back to you; but for not having done crunches for three months; they reminded me just how deep my abs were burried. I would recommend 'lift-hold-lower', really squeeze your leg at the top. This not only gives you a bit of stretch, but your muscles a chance to really get into the work out and support your weight.
And then it was on to the bike.
It was getting late; and I hadn't really had dinner but I wanted to get something good in.
20 minute warm-up (12:00 reading)
4:00 soft (2:00 reverse)
sweat on floor, vomit in mouth.
Wrecked, shattered, lungs burning - what a feeling.