Today I didn’t have time to go to the gym or to go out for a run and truth be told, I was having really good momentum downloading mashups from Zune Marketplace, so I decided to stay in for my workout.

To get some ideas, I went to crossfitendurance.com and scanned through some of their past workouts.  That led me to another site I found called gymnasticswod.com.  So between both sites, I came up with my own workout and it went as follows.

Warmup
Tabata front and side leg swings.  (Tabata Protocol is 20 seconds on and 10 seconds off (read more about it here).  So in this case, I did one side leg swing for 20 seconds and then rested for 10.  Then the same leg swing but with the other leg for 20 seconds followed by 10 seconds rest.) 

Stretches - counch stretch and 4-pt glute (90 seconds each leg each stretch). This burned but felt good as a mofo after the leg swings!!

Workout
5 sets of
20 air squats
20 pushups

Warmdown
2 sets of Plank - front, right, left for 45 seconds each 

Cooldown
jump into cold ass pool