We might need a 50 minute shavasana (corpse pose) after the workout, lol. So here's the revised X Endurance:
Warm-Up: 5-10 Minute Stretch (Everything you can think of from the X and X2 warm-ups [jog in place, jumping jacks, scorpions, best stretch in the world, etc.) + a whole body foam rolling sequence if you have one.
ROUND 1
- Fifer Scissors
- One Arm Push-ups
- 80-20 Debbie Siebers
- Crazy 8's
Break (lol): Tornado [X2] or Touch the Sky [X]
ROUND 2
- Corn Cob Pull-ups
- Single Leg Wall Squat
- Full or Half Lolasana [X2] or Pike Presses [X]
- Frog Burpees (Similar to Jump Knee Tuck, but after the jump you get into a plank and do a pushup)
Break (lol): Yoga Crane
ROUND 3
- Abrinome
- Towel Pull-ups
- Mary Katherine Lunges with Weight
- Crouching Cohen Curls
Break (lol): Full Downward Dog / Chaturanga / Push-Up / Raise Leg / Crescent Pose / Warrior 3 / Twisting Half Moon (both legs)
ROUND 4
- 2 Speed Push-ups
- Y Presses
- Plank Ball Crunch with Stability Ball [X2] or Superman/Banana [X]
- Chair Jumps
Break (lol): Super Skaters with no tapping
ROUND 5
- Prison Cell Push-ups
- Steam Engines
- Tricep Kickbacks / Curl / Presses on a Lunge
- Lunge Flying Kick / Back Kick
Break (lol): Side Bridge Leg
BONUS ROUND!
- Chattarockers [X2] or Plank To Chaturanga ISO [X]
- Yoga Wheel
- Renegade Rows [X2] or Sphinx Pushups
- Set / Sprint / Plank / Plyo Pushup / Jump
Break (lol): Phelon Twist [X2] or Mason Twist [X]
Cooldown: Child's Pose / Cat Camel / NIS (Neuro Integrated Stretch with bands) or many of the other legs/buttocks stretches and a final Shavasana (corpse pose).
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If we decide to do this this Saturday, then I'll skip Back and Biceps this Friday and save energy for the psycho workout.
