the dirty thirty

[rjoxiv]

For time!!!

30x leaping super skaters (just adding lateral leap between each stride..think heisman leap w/ superskaters.)
30x Pull-ups
30x Push-ups
30x Squats
30x Body row (hang from pullup bar with feet on a chair, pulling up. Use highest part of chair back if u can. Think reverse Pushup)
30x Walking lunge steps
30x Handstand push-up
30x rock n roll core twist ( plank position..keep elbows & toes in place..twist core as far right then left as possible w/o losing balance
30 x double jump ropes
30 decline pushups
30 lateral cone hops (or anything as tall as a street cone)
30 hanging leg raises ( body does L shape)
And last but not least.....
30 burpees (just pushup, jump, NOT doing Pullups)

Enjoy :-)

Bonus: 30 dumbell curls (10 each, 1st start with arms down, curl to 90 degrees at elbows, pause and go down. 2nd start at the 90 degree point, curling to top, squeeze and go back to 90. 3rd ten do full reps.
I suggest 30 to 40 lbs for guys, 20 for girls)

[CAG04]

Well that looks like a long day right there. I'll be interested to see the times.

[rjoxiv]

I figure under 30 minutes would be a good time.

[gater]

Seriously!!!! I think I called for a day of rest and this is what I get? LOL

I better start now so I can finish before nightfall tomorrow.

[CAG04]

What's this day off shit.......

[rjoxiv]

After sleeping on it, I decided superskaters aren't tough enough, so see the modified version above!
And yeah...I only hear the old man and the girl of the group asking for a day off.

[rjoxiv]

Well ladies and gentlemen...
Everybit as tough as I hoped. Just not as long.
17:34

Course, I knew I better not take any rests with you all chasing me. I rested 3 times for about 30 secs each. (included in that time!)

Bring it!!

[CAG04]

17:34......that's cookin RJO. It's hard to post first and have that time hold up, especially with the youngsters working out late. I think that one will stand tho. My goal was sub 30.....gotta go for 19:59 now. Or 17:33

[csaad]

Rjoxiv... I know you haven't been working out as long as I have so I will give you a pointer... if you over work your body then your body will not recover and results are either injury and/or no muscle mass. Which means you won't be able to get that ripped bod. like magic mike .... by the way for a girl i think i have gave you a run for your money especially since im post pregnancy only 3 months

[CAG04]

csaad that is outstanding advice......but if RJO rests and recovers his times will b unbeatable. Gater and I have been only doing every 3rd DPC just to compete.

[rjoxiv]

True that! We take 1 day per week Csaad. Just good natured ribbing that's all. I like your expertise, as well. You make a great point...which means we need to be sure we account for the previous days workout with so many people coming up with DPCs. It is very important to give each body part a rest day, ie no back to back upper body.

And I know I can't hang with you!!Don't worry.
ps..Don't listen to CAG...he likes to feed my ego. ;D

[csaad]

Ha well just for the record i need to get some ripped abs so I won't turn down an ab workout...nic found a pic online of ripped abs for me to work towards lol I told him its not realistic...so on that note I maybe just doin an ab workout tonite we will c

[CAG04]

That was a dirty thirty....RJO and gater are a couple killers.

I thought I had ya RJO, then came the burpies. Wow! Those were ugly. My 4 year old said, "daddy what r u doing." I said I think burpies but they look more like a full body dry heeve.

Total time - 18:48

I am gonna put you guys to the test with my next DPC.