Block and Roll Workout

Boy do I have a workout for you!!! This is a gym workout that I designed to improve my roller derby blocking AND endurance, but I think it is a beneficial workout for anyone! The equipment can be modified for a home workout with just a pair of dumbells.

This is how I felt afterwards! 


Nov 008

In case you have questions about how to do some of the exercises, here are some videos that can help. 

Squat Row:

http://www.youtube.com/watch?v=LbLIM16GSuk

Burpees:

http://www.youtube.com/watch?v=6K-aaPSgZWs

Push Ups:

This is how I like to do them, but you can just do a regular push up on your knees or toes.

http://www.youtube.com/watch?v=OJt7sgaXc2I

Alternating Biceps Curl: 

I know most of you know what this is, but I wanted to put this video on here just for the eye candy ;-).

http://www.youtube.com/watch?v=xniePsMm9L8

Triceps Press:

http://www.youtube.com/watch?v=Y9EISeh1KuM

Reverse Lunge:

http://www.youtube.com/watch?v=sjlsISvHyZs

Dumbbell Shoulder Press:

http://www.youtube.com/watch?v=B-aVuyhvLHU

Then you are going to pick a speed on the treadmill that feels a little bit uncomfortable and go for 5 minutes.  When you are done, rest for a minute and go right back to the first exercise.  Cycle through 3 times!

Work hard!

Pepper XOXO

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About Pepper A.K.A "Greek Lightning"

Wife, mom of 2, roller derby athlete, lover of heavy weights and sprinting like the wind, Trader Joe's and Whole Foods addict, pharmaceutical employee by day, bodybuilding cupcake baking superhero by night.
This entry was posted in Circuit, Circuits, Derby, Roller Derby, Uncategorized, Workout, Workouts and tagged . Bookmark the permalink.

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