One On One: Volume 1 #11 - Recovery 4 Results

This workout is Volume 1 #11 in the One On One series. Tony did this workout because he was very sore from a previous workout the day of filming. He recommends this workout if you don't feel like doing anything but need to do something to work the soreness out.

Stretches on the floor, warm up and stretches standing

Cardio warm up:

20 press squats with db

20 curl squats with db

20 twist and pivot with db

Front leg raise (opposite hand to opposite foot, leg straight out in front)

Repeat

Push ups into side plank

Pull ups using a chair (yes, Tony uses a chair) hang at the bottom and arch your back

Six direction shoulder fly

Bouncing bicep curls (do three supination curls and then hold arms straight down and sort of bounce them up and down a couple of times)

Lying pullover using one db

Walking lunges with a runner's lunge stretch added to each one

Deep squat with side to side rock

Stretches

This workout is about 38 minutes long.