Jacked Up Wolverine Workout - Back & Biceps - Wednesday

The quick look at my time for this Wolverine Workout is...

Wed (Jan 28) = 104.5min

Warm-up = 8min

Circuit 1: Total = 49:30min

1st Strength Round 6:30

4min Rest 

1st MMA Round (Side Kick and Spin Side Kick) 5min

2nd Strength Round 6min

4min Rest 

2nd MMA Round (Spin Side Kick to Side Hammer to Front Hammer) 5min

3rd Strength Round 5min

4min Rest 

3rd MMA Round (Cover&Advance to Palm to Spin Side Kick) 5min

4th Strength Round 5min

4min Rest

32min MMA

11min Yoga n Stretch

So, originally I was thinking, "Oh, yea! This will be a shorter workout than the other two!"

Haha!

That's funny, Hannah!

Ah, well! I once again feel victorious!

Warning: I might be using the word "victorious" a bit more, especially since I've never been so consistent with such long workouts without dying. It really is a great endurance challenge and has lots of strength challenges in the beginning with the circuit - which is the most strenuous part.

It's totally worth it!

The Wolverine Workout Wednesday Routine – Back & Biceps

8min Tabata Warm-Up: 50sec Hard 10sec Rest

1st Round - Jump Rope.                                5th Round - Mt Climbers 

2nd Round - L. Single-Arm DB Swing            6th Round - Plank Jacks 

3rd Round - R. Single-Arm DB Swing            7th Round - Planks Twists 

4th Round - Burpee                                       8th Round - Spider-Man Planks

 1min Rest 

Do 4 Sets:

12 reps Pull-Ups 

12 reps Dumbbell Rows (20lbs)

10 reps Bodyweight Rows (20lbs)

10 reps Incline Dumbbell Curls (15lbs)

8 reps Zottman Bicep Curls (15lbs) 3rd n 4th time used 10lbs)

8 reps Cross Body Curls (4 each side) (15lbs)

8 reps Pronated Curls (15lbs)

4min Rest and Stretch

5min MMA Techniques (1st Side Kick and Spin Side Kick; 2nd Spin Side Kick to Side Hammer to Front Hammer; 3rd Cover&Advance to Palm to Spin Side Kick)

4min Rest

(Notice, 24min of cardio done already) ;]

The Wolverine Workout Cardio For Wednesday = 32min (below)

10 min MMA Fight Combo: 

building off of the "Cover&Advance to Palm to Spin Side Kick" from above

2min Rest

20min Fight Combo: Two-Sided MMA Knife Fight w/2 Bad Guys

          Starting Stance: R. Front Stance w/Reversed Knife in Back L. Hand

          Combo: to 1st BG (in front) R. Overhead Block n Duck, L. Knife Hook & L. Reverse Knife Strike (to groin) and L. Front Kick

                        to 2nd BG (behind) L. Reverse Side-Hammer Knife Strike and R. Roundhouse and R. Reverse Elbow Strike and L. Overhead (reversed) Hammer Knife Strike

                        to 3rd BG (behind) Duck, Side Kick, Reversed Knife Hammer Strike to Palm Strike to Knife Hook to Uppercut to Double Knee Strike

Cool-Down:

11min Yoga and Stretch

***note: I do use a fake, special, "Training Knife" not a real one.