Fitness Experiments #3

Today is intended to be a shoulder day. There is only one small problem with shoulder day: it is difficult to get a really good shoulder workout using only calisthenics. Thus, I am going to let creativity guide me here. This is what I have come up with:

• 4 sets of 10 front raises from push-up position. (10 per arm.)
• 4 sets of 20 decline push-ups. (Put your legs on bench or platform)
• 3 sets of 10 handstand push-ups.
• 3 sets of 6 dips w/ forward lean. (Courtesy Jason Altidor: Do a tricep dip as usual, but go slowly and lean forward as you dip.)
• 4 sets of side planks. (Four per side, maximum hold isometric.)
• 10 sets of jumping rope as follows: (a) Jump twice between each revolution of the rope for as long as you can until missing a jump; (b) Jump once between each revolution for as long as you can; (c) Jump twice on one foot, then the next, as though in a skipping motion, for as long as you can; (d) Jump once per foot per revolution, as though in a running motion, for as long as you can. [All of this should take you approximately 30 minutes to complete.]

This, too, should be a difficult workout. Try your best - you can do it!