P90X3 – The Incinerator!

week5d5

I always seem to forget how busy this time of year is with my job. Luckily, in another week the chaos will slow  W A Y down. Thank goodness.

The last workout I blogged was my failed attempt at an Eccentric Lower + Pilates double day. Despite the fact that I am ridiculously behind on the blogging turf, I haven’t missed a workout. Instead of compiling all the days into one log blog, I’d like to address the 2 brand new workouts separately.

DAY 33 – Incinerator

My Friday was absolutely bonkers with interviews, a percussion concert, and then dinner with my dude. A workout was just not in my cards. I had to rearrange my days this week but that was okay. I actually NEEDED that day off earlier in the week; I woke up with a very strained tendon in my upper hamstring Friday morning… not pulled but definitely not normal. One of the moves from Eccentric Lower really aggravated the tendon in my underbutt 🙂 but the day of rest that I shifted to Friday allowed it to relax – that and sitting with a tennis ball under that exact spot!

Incinerator is a burn out exercise. Each muscle group is approached from a weighted or body weight move and a max reps move. By the end of the duo, that muscle should be exhausted.

  • Renegade Row – Hold plank with a dumbbell under each hand. Alternate which dumbbell you pull up into your arm pit.
  • Pull Ups
  • Floor Flys – Lying on your back, hold two dumbbells up to the ceiling. Keeping the elbows slightly bent, open your arms until triceps hit the ground
  • Push Ups
  • Rocket Launcher Row – In a deep lunge with chest over the thigh, pull weights up into arm pits.
  • Chin Ups
  • “A” Press – Lying on your back, hold two dumbbells together up to ceiling. Bend the elbows until they touch the ground at your side then push them up and back together.
  • Military Push Ups
  • Monkey Pump – Holding two light weights, elbows bent 90 even with shoulders, bring the weights together in front of you, open them back up, press up to ceiling, return to 90 degrees, then rotate the arms so that the elbows stay in the same place but the weights are now toward the ground. Return to upward position. That is one rep. THIS WAS EXHAUSTING ALL BY ITSELF!!!
  • Pike Press – With hands on power stands, get into a tight downward dog and then lower head toward the ground in an almost vertical push up. These are a challenge, and so I love them.
  • Pterodactyl Flys – In a deep lunge with chest over thigh, lift straight arms out the side.
  • Flipper – AKA Dolphin Push Ups – In a forearm plank, push up into dolphin pose then lower back to forearm plank. I’ve recently discovered that I have really terrible flexibility in the back of my shoulders which makes dolphin a very difficult pose for me to do well. I’ve added some stretches that address the muscles of my shoulder blades to my everyday routine.
  • Popeye Hammer Curls  – Just plain ole hammer curls
  • Kneeler Curls – In a knee down lunge, lean over thigh and curl weights up to shoulders.
  • Hail to the Chief – Lying on your back, hold weights straight up to the ceiling with palms facing in. Lower one weight straight down toward ground (and face). Switch arms.
  • Skyfers – Sitting on the floor, push up into table then bend elbows while keeping  your hips high. Like a reverse push up almost.
  • Arm and Hammer – Curl up then hammer down.
  • Rocket Launcher Kickbacks – In a deep lunge with torso leaving over thigh, pull elbows up behind you and then straight them back keeping elbows high. This completely wore my triceps out to the point of cramping. 🙂 

Incinerator was quite good. Obviously, it’s an arm heavy workout, but I enjoy those. I was still a bit sore from Eccentric Upper from 4 days prior(!), but this was thoroughly enjoyable and did incinerate any energy that was left in my little arms! 🙂

 

 

 

About skinnystrongbusybee

Health Conscious. Body Conscious. Working 7:30am-6pm.

Posted on April 30, 2014, in Fitness, P90X3 and tagged , , , , , . Bookmark the permalink. 1 Comment.

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