Transformation #1 – the Healthy Irishman – Workout #1

November 9, 2009

Yesterday, I outlined the Irishman’s transformation.
Today, I will post Workout #1….feel free to try it out for yourself
WARM-UP

Goblet Squat (DB) x 8 reps
Push-Up x 8 reps
Body Weight Row x 8 reps
Shuffle Lunge x 30 reps
Ab Wheel Roll-Outs x 8 reps
DB Swings x 20 reps
Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)
Note – You NEED to get through this at least 3 times in 10 min.
By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.
WORKOUT
Superset #1

Alternate between exercise #1 and #2 for 10 minutes
No rest between sets

Exercise # 1

Goblet Squat

Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
Perform a maximum of 10 reps per set (at first, this will seem very easy..don’t worry, […]

Original post by healthhabits

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