Day 4: Dynamic workout

A dynamic workout focuses on light lifts that require extreme attention to balance and core stability. Early on, these workouts are going to involve more high intensity, high rep, low weight, NO rest workouts. It should be fun. Today, we are doing the 10's workout that a friend showed me. Enjoy!

All exercises, 2 sets of 10. No rest between exercises. This workout should flow through quickly. Rest in between sets. If you are advanced, we will do this on a Bosu Ball, flipped over. Ask someone if you are confused as to what that is.

(With a barbell, I am doing 55 lbs.)

Squat

Bent over row

Reverse curl

Push Press

Romanian Deadlift

Side lunge (bosu ball flipped)

Bench press on bosu

Upright row

Front squat

Overhead tricep extension

Calf raise

Deadlift

Crunch

Ps. I got the baseline results on my body composition. 21% body fat at 222 lbs. Therefore, I am setting a pre-Christmas goal of 15% and maybe by season I can get to 10%. In honor of that awful number, I cheated and ran for 5 minutes before I did my 20 minutes of elliptical. Enjoy yourself!