Dufisthenics

This was my last gym session before we depart for a nearly two week western road trip. I decided I wanted to incorporate an entry level Rays Way circuit into my workout.  Regular readers may recall that Rays Way, when done by the book is 5 sets of dips, pull ups and push ups where you have a 3 minute work period and two minute rest period for each set.

I kept my rep numbers small but the pace pretty quick although I did not officially time it.  Doing these type of workouts are a cornerstone of building bodyweight movement endurance.My endurance is pretty bad right now since I haven’t been doing these work outs.

I got through my rounds of 12 dips, 8 pull ups, and 20 push ups intact.  I felt taxed but not obliterated.  I gotta throw more of these circuits into my Friday sets.

As far as exercise on the trip goes, most of it will be from walking around seeing the various sites along our 6000 mile plus journey.  There will also be triple digit hours of sitting in a vehicle so getting some sort of movement mixed in will be important.

See you when I see you….

Today’s Workout

5 minutes cardio stretching

12 dips

8 pull ups

20 push ups

12 dips

8 pull ups

20 push ups

12 dips

8 pull ups

20 push ups

12 dips

8 pull ups

20 push ups

12 dips

10 pull ups

20 push ups

30 hanging knee raises

Frogstand x 60 seconds

Cybex straight arm ab crunch – 130lbs x 12

Roman chair back extensions x 15

Ab wheel roll out (knees) x 10