I rode the bike for a quick warm up to the Sacramento marina then to the store to buy some of my "juice"...one of those 5-hour energy shots. Today, I drank the whole thing rather than my ususal half. Then I took off to Discovery Park for a park-bench workout....Turbulence training style!
Oh crap, almost forgot; I picked up a 1 liter bottle of water for hydration purposes. Riding my bike and trying to hold the bottle totally challenged my balance skills! It was tough but I did it. I carefully picked the bench for my workout...the perfect amount of sun and shade and proceeded to hit it; Turbulence training style, bodyweight supersets using my body and a dynaband.
Here's what I did on the park bench:
- Dyna-Squats (15 r/l x3), push-ups on bench (15x3), seated leg tucks (20x3)
- Bulgarian squats (15 r/l x3), Dyna-row (20+ 15 pulse), Mountain climbers (20 r/l)
- Dyna-shoulder press (15x3), Plank (45 seconds x3)
- bicep curl (15x2), Tricep extension w/band (15 r/l x2), dips (12x2)
I"m in the 'eccentric killer' phase of my workouts; taking it slow and controlled on the down, PAUSE between 1-4 seconds, tighten the stomach then squeeze the glutes to initiate whatever exercise I'm doing. It really doesn't matter what exercise I'm doing; lower body, upper body, or core, it's all the same: slow controlled down, tighten/squeeze, rise/concentric push. Woo-hoo....first park bench workout of 2010.