R.C. Solo Dungeon Workout #2
A) 5 Maximum Intensity Circuits
1) Low & Fast Switch Jump (Lunge) x 6 ea. leg
2) Barbell Bent Over Row x 10 reps
3) Barbell Flat Bench press x 10 reps
4) Bulgarian Split Squats (Back Foot on Bench) x 6 ea.leg
5) Standing Alternating Barbell Upright Rows x 10 reps
6) Standing Alternating Barbell Military Presses x 10 reps
7) Clockwork Lunges (Forward / Lateral / Reverse) (One Leg at a time) x 3 ea. direction for ea. leg
8) Alternating Dumbbell Bent Over (Fighter) Rows (Fast) x 10 ea. arm
9) Alternating Dumbbell Flat Bench Presses (Fast) x 10 ea. arm
10 Recovery x 90 sec's
B) 5 Dungeon Ab Circuits
1) Bench Wipers (Lying Leg Raises with feet Coming Upon Alternating Sides) x 10 ea. side
2) Frog Kicks (Seated Knee Raises on Bench / Legs Angle Outward) x 20 reps
3) Barbell Standing Twists (Tight Core / Controlled Twist / Head Forward) x 10 ea. side
4) Barbell Goodmornings (Shoulders Back / Head Up / Curved Spine) x 20 reps
5) Recovery x 60 sec's
C) Jump Rope Intervals
1/1 Ration of Rope to Heel Walks
30/30 or 60/60 (seconds)
Rope is Fast / Heel Walks are Slow and Deliberate with Toes Up. * 20 Minutes Total
1) Low & Fast Switch Jump (Lunge) x 6 ea. leg
2) Barbell Bent Over Row x 10 reps
3) Barbell Flat Bench press x 10 reps
4) Bulgarian Split Squats (Back Foot on Bench) x 6 ea.leg
5) Standing Alternating Barbell Upright Rows x 10 reps
6) Standing Alternating Barbell Military Presses x 10 reps
7) Clockwork Lunges (Forward / Lateral / Reverse) (One Leg at a time) x 3 ea. direction for ea. leg
8) Alternating Dumbbell Bent Over (Fighter) Rows (Fast) x 10 ea. arm
9) Alternating Dumbbell Flat Bench Presses (Fast) x 10 ea. arm
10 Recovery x 90 sec's
B) 5 Dungeon Ab Circuits
1) Bench Wipers (Lying Leg Raises with feet Coming Upon Alternating Sides) x 10 ea. side
2) Frog Kicks (Seated Knee Raises on Bench / Legs Angle Outward) x 20 reps
3) Barbell Standing Twists (Tight Core / Controlled Twist / Head Forward) x 10 ea. side
4) Barbell Goodmornings (Shoulders Back / Head Up / Curved Spine) x 20 reps
5) Recovery x 60 sec's
C) Jump Rope Intervals
1/1 Ration of Rope to Heel Walks
30/30 or 60/60 (seconds)
Rope is Fast / Heel Walks are Slow and Deliberate with Toes Up. * 20 Minutes Total