Larry’s Workout
- - - - - - - - - - - - Warm up- - - - - - - - - - - -
1. Stretch Up
2. Stretch Forward
3. Stretch Back
4. Bend sideways, Right/Left
5. Punch Across (twist)
6. Lunge Right/Left (2 times)
7. Heel kicks
8. Pop Ups, clap under
9. Jump Rope
- - - - - - - - - - - - Round 1 (3 sets) - - - - - - - - - - - -
10. Jog (10)
11. Knees Up (10)
12. Tire Jog (10)
13. Cross Country Ski (10)
14. Jumping Jacks (10 each Side, Front, Back)
- - - - - - - - - - - - Round 2 (3 sets) - - - - - - - - - - - -
15. Jog (10)x
16. Wash Machine (20x)
17. Cowboy Kicks (10x)
18. Downhill Ski (20x)
19. Rocking Horse Right/Left (10x)
- - - - - - - - - - - - Marathon Round - - - - - - - - - - - -
20.Incredible Hulk (40x)
21.Wash machine (4 walls); One Leg Right/Left (2 walls each); Run (2 walls)
22.Rocking Horse Countdown (8 to 1; 1 to 8)
23.Jumping Frog-jacks (40x)
24.Squats (push down, squat down, squeeze, 8x/5x w/hold)
25.Kick Marathon (3 sets of 10) – Cowboy; Straight Leg Front/Back)
- - - - - - - - - - - - Upper Body (2:27) - - - - - - - - - - - -
Chest, Back, & Shoulders - Repeat 2 Sets
26.Iron-Man Pushdown (15x)
27.Flies (15x) (front & Back)
28.Straight Arm Pushdown in Front alternate Right/Left (12), together (12x)
29.Iron-Man (15x) (side)
30.Flies (15x)
31. 2-Arm Pushdown (12x)
Biceps and Triceps
32.Bicep Curls (2 sets 15x: first alternate Right/Left, and then two hands together)
33.Triceps extension (2 sets 15x: first alternate Right/Left, and then two hands together)
34.Wide Arm Curls together (15x)
35.Triceps Kickback (12x: first alternate Right/Left, and then two hands together)
- - - - - - - - - - - - Core - - - - - - - - - - - -
Crunch Time (2:35) - Repeat 2 Sets
36. Bicycle (front, right, back, left) 4 times around
37. Regular Crunch, Knees Up (15)x
38. Straight Leg Crunch (12x)
39. Side Scissors (15x)
40. Back Scissors (12x)
(As Time Permits)
41. Deep Water Crunch kneeling (10x)
42. Accordion (20x)
43. Clap in Front/Back (15x)
44. Side Seals (10x) 2 sets
45. Front/Back Seals (10x) 2 sets
- - - - - - - - - - - - Cool Down - - - - - - - - - - - -
Time (2:40) Right side, repeat left
46. Calf Stretch (20 sec)
47. Toe Raise with pause at top (40x)
48. Calf Stretch (10 sec)
49. Kick Back Slow Stretch (10x)
50. Power Kick fast (10x)
Left side to the wall
51. Right knee to the chest (12 sec)
52. Rotate knee to out (10x)
53. Tap the bottom (10x)
54. Kick fwd/side/back (8x)
55. Cross-overs kick: out/wall/side/down (8x)
Right side to the wall
56. Left knee to the chest (hold 12 sec)
57. Rotate knee to the side (10x)
58. Tap the bottom (10x)
59. Kick fwd/side/back (8x)
60. Cross-overs kick: out/wall/side/down (8x)
- - - - - - - - - - - - Wrap up - - - - - - - - - - - -
Turn and face in
61. Stretch Up
62. Stretch Forward
63. Stretch Back
64. Bend to the Side, Right/Left
65. Ear to shoulder stretch Right/Left
66. Roll head fwd chin to chest, Right/Left stretch with hand
Shoulder Stretch
67 & 68. Keep your head facing forward. Cross your arms in front. Straighten the top arm, bend the other
arm up, and pull across in front. Hold for 10 seconds and repeat with the other arm.
69. Lunge R/L, repeat
60. Shoulder Rolls Fwd/Back (6x)
71. Inhale Up, Exhale Down (3x)
That's it; Until Next Time
Do It In The Water, It's The LAW!