We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
A summary below of the hour of calisthenic circuits we did this morning (it's different every Friday) while we had the classical music station on pretty loud. The workout contained intense cardio bursts, explosive movements, agility work, and overall athleticism while igniting pretty much every muscle at some point. The endurance part comes in because for an hour your heart never has a chance to drop to a walking rate and you never stop moving hard except for the 1-minute breathing opportunities. Trainer uses a stopwatch to limit that.
A quick reminder that calis, like sports, are not really for strength-building, and strength is just one component of fitness. As fun as it sounds, after an hour you are ready for a nap. Such are the crazy burdens of having a white collar job in the First World.
A 3 min elliptical warm-up, then 4 band walks also as warm-up, then...
Then 3 circuits of each group -
Step and press 20 lb ball ladder drill ski-motion air machine
(i min rest at conclusion)
jump rope ladder drill wall ball slams
burpees jump rope battle ropes
complex cross-over ladder drill heavy jump rope body-weight lunges
I know what wall ball is (push pass med ball up to target, catch and repeat) and I know what ball slams are (from overhead position, slam med ball to ground, catch on shallow - you hope it's shallow - rebound and repeat), but what are wall ball slams - a typo or a combination of the two?