Dufisthenics

So I rejoined RetroFitness last night and wasted no time, heading there today for my lunch workout.  I loved that at most there were six other people there although I don’t expect that to be the case for long since they have only done an unannounced “soft opening” with no public ad dollars being spent.

Going back to Retro felt slipping on a pair of old sneakers, it was just comfortable.  I had a productive core session and felt good about my decision to flip back.  As I left I was introduced to the owner who seemed like a nice guy.  I thanked him for resurrecting the gym and told him I would spread the word.

Today’s Workout

5 minutes cardio/stretching

20 hanging knee raises

Dragon flags x 5

Standing one arm weighted side crunches – 60lbs x 10 (both sides)

Dragon flags x 5

Standing one arm weighted side crunches – 65lbs x 10 (both sides)

Dragon flags x 5

Standing one arm weighted side crunches – 70lbs x 10 (both sides)

50 push ups

Hanging straight leg raises x 8

Standing straight arm torso rotations x 20

Hanging leg curl raises x 10

Standing straight arm torso rotations x 20

Hanging knee raises x 30

Standing dowel torso rotations x 20

Prone lower body extension hold x 30 seconds x 3 sets

Static skin the cat hold – 30 secs