X2 - Chest + Shoulders + Triceps

For our last week of resistance training, we decided to swap in the extra/bonus workouts, to see what they hold and provide some additional muscle confusion.  What a ride!  The workout chimes in around 48 minutes.  With the standard warm up and cool down, that only leaves around 35 minutes to squeeze 22 sets in.  It's actually 11 exercises, repeated.

This is no walk in the park since you're using all the complementary muscles in every exercise.  First up, chattarocker push ups.  I'm still learning the motion of these, but I'm getting there.  Next up, Shoulder Press Strip set(one leg on a chair).  8 reps per set, 3 sets, reduce the weight each time.  I went 35->30->25.  My shoulders were screaming.  Next, you dive into tricep extensions on the stability ball.  Nothing new here, except your shoulders are completely shot.  That is the first group of exercises.

Next up, 3-ball extravaganza.  Push ups on 2 med balls, both feet on a third.  Each rep, one knee comes to your chest.  Similar to the classic prison cell push up.  Real tough to balance.  Follow that up with a callahan press, which Tony doesn't demo, he just dives in.  It's pretty much an Arnold shoulder press, once again, one leg on a chair.  Third exercise in the group, tricep kickback while lying on a stability ball.

Last group of exercises are Tony's favorite side arm balance, with med balls.  Then the X2 Circle fly.  Light weights, I used 10 the first time and went down to 5 the second time.  Lie face down on the stability ball.  Extend your shoulders in a Y and do 15 forward and 15 backward circles.  Finally, 3-ball dips.  One med ball under each arm, and then both feet, or just one on the third med ball.

Then you repeat the whole thing.  This moves remarkably fast.  There is only one water break, after the first set of dips.  Otherwise, you're moving the whole time.  My upper body is a mess, and it feels great.