Read up over the weekend on some exercise info from The Whole 30 guys and found a great article series, "If you could only perform five exercise movements for the rest of your life, which five would you do?" asking twelve of the most widely respected fitness experts and strength and conditioning coaches for their lists. Part 1, Part 2, Part 3.
Monday's workout was drawn from the answers and some associated articles.
Three Circuits of:
Farmer's Walk x 50 yards @ 100# (2 x 50# dumbbells)
Lunge Complex x 5/5 (Lunge Forward, side-step & squat, Backward Lunge)
Five Sets of:
Renegade Man Makers x 5 @ 10#/10#
Burpee with dumbbells, rowing each arm at bottom, and double overhead press at top
Three Sets of:
Glute Ham Developer Situps x 5
Elliptical Trainer Tabata Sprints
8 circuits of 20 Seconds at 90rpm, 10 seconds at 55rpm (4 minutes)
The desired effect was achieved.