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3/27/08 12:35 P

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Title: AOS Newport
Instructor: Anthony Diluglio
Duration: 55 minutes
Level: Advanced

Description: Amazingly enough Anthony completed this workout after chemo treatment. This is the toughest workout I own, bar none (and I have some tough ones). I really do enjoy this, but when it's done, I'm a puddle on the floor.

Chaptered by rounds - each round is 3-4 minutes - and all include a full minute of ab work. The exercises are mixed up in the rounds. So for example in round 4 you'll do 30 seconds of the punch matrix, then a 30 second plank - and repeat that 3 times. It's followed by the Russian twist.

This one is a real core burner. I have a pretty strong core, but was almost crying at the end of some of these rounds.

There is a one minute rest between each round.

Round 1:Cossack Stretch. Squat/thrust

Round 2: Squat/Press & One Arm Swing

Round 3: 2 Handed Swing & Hot Potato

Round 4: Punch Matrix & Plank

Round 5: Side Snatch & Overhead Lunge

Round 6: Squat/Kick Sots Press & Standing Oblique Crunch

Round 7: Hand to Hand Clean & Dragon Lunge

Round 8: Kettlebell Push-Up & Dive Bomber/Cobra

Extra Round: Snatch, Turkish getup and Windmill

Bonus round: 5 minute Snatch test


Wag more, bark less...

I'd rather die while I'm living then live while I'm dead.

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