I think a couple people were interested in what my new workout looks like. Our normal schedule is run on off days, plus one day off, then these on T/Th. We had to push because one in our group had a thing Tuesday, so we did a "No Arm" workout last night, and we have all arms/chest tonight. This is last night's workout.
Warm up:
35 jumping jacks
35 high knees
35 butt kicks
10 grape vines
Set 1
5 pushups X 20 crunches (1 pushup, 2 crunches, 2 pushups, 4 crunches, etc)
1min slippery mountain climbers
25 weight vest squats (20lb vest)
15 shoulder raises with weights (I used 5lbs in each hand)
50 reverse med ball crunches (12lb med ball)
10 belly bombers (burpee no pushup)
Break 2mins
Set 2
1 min plank with 30 second side planks
1min glacier jumps (jump side to side over mat)
25 v-crunches
20 streamline jumps (swim thing, step forward, reach your arms up above your head, hands over top of each other, jump, arms down, step back)
20 sit ups with weight while partner holds feet (I used 5lbs)
Break 2mins
Final set
4 shoulder sets (forward, back, sides, and fly)
2min plank
100 side to side with med ball between legs
55 bicycles
6 times up and down the stairs with weight vest and 15lb weights
30 lunges each leg no weights
Cool Down: 10 min walk