Black Jack
June 28, 2010 by Joe Gigantino
Last week I was able to break away from work and hit the Vegas strip. It inspired to create today’s 21 full body workout. This is a great workout to blast the chest, shoulders, triceps and work the legs.
Let’s take a gamble on today’s workout and play “Black Jack“!
Warm up: 15 minutes of cardio on treadmill, bike or elliptical then 2 sets of 20 crunches, 10 walking lunges and 10 push ups
‘Black Jack 21′ Full Body Workout:
- 20 bench press reps & 1 back squat
(both sets with weight; Men = 135 lbs, Women = 45-75 lbs, beginner = no weight)
- 19 bench press reps & 2 back squats
(both sets with weight; Men = 135 lbs, Women = 45-75 lbs, beginner = no weight)
- 18 bench press reps & 3 back squats
(both sets with weight; Men = 135 lbs, Women = 45-75 lbs, beginner = no weight)
- 17 bench press reps… and so on
- Go all the way down to 1 bench press and 20 squats… This is a killer workout!
- Beginners can do push-ups and air squats, no weight.
- Post your time and the weight that you used!
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Lol I like playing 21 in Vegas better then doing this workout! this was tough. Had a friend do it with me, not sure he will be a friend anymore.
Did this workout in 47 minutes with 135 lbs.
I did this workout, it was challenging and even difficult for me but I enjoyed giving it a try and feel really great about it. It was inspiring, the way you tied it to Black Jack.