NerdStrong Gym - Rings, Knee Ups & Squats.. Oh My!!

It's nice having a day off but I'm happy to be back at NerdStrong Gym today. Only three of us for today's 7am class... plus coach Andrew.

We started the day with a good warm up, Bootstrappers, Dislocators, Bridge-Ups and a 2 minute Bridge Hold.

The next section of the workout was about Ankle Mobility. Andrew talked for a few minutes about the importance of mobility before showing us several stretches to help with ankle mobility. We worked on this for about 15 minutes before moving on to the main workout.

Today main workout consisted of 3 sections (we never made it to the "finisher"). The first section was a 10 minute workout and we had to do 3x Dumbbell Plank Thru, which didn't sound to tough but when doing them was alot harder then expected. The second part of this first section were 6x Ring Dips. I don't think any of us were able to complete a single one so instead we did a modified version of this with the help of a large rubber band. Even with the help of the band it was a very difficult task. We went back and fourth five or six times, doing each task for a total of 10 minutes.

The next section was also timed.. we had 7 minutes to do 5 rounds of 30x Jump Rope and 12x Knee Ups. These tasks were much easier for me as I don't have an issue jumping rope and as for the Knee Ups, I was able to hang from the bar and pull my knees up just fine. For this one I did manage to do all 5 rounds within the allotted time.

The last round was suppose to be 7 minutes as well but time had run short so we got 5 minutes to try and get 5 rounds of these tasks done. We had to do 10x Hand Release Push Ups and then 15x Air Squats. Again not difficult tasks for me but I was only able to complete 4 rounds before the five minutes was up.

Having a small class is great because you get more one on one time with the coach, but it's also a curse because the coach is watching you all the time. :)

Thanks coach Andrew for another fantastic workout!!