Ye can have me booty but leave me CHEST alone!!!

Ahoy Matey!!!

Me workout today is all about the pirate's CHEST (and a little triceps/abs)!!!

ARRR-you ready for this ARRR-mazing  post!

Show a leg and lets begin.

Weights: incline bench chest fly/ flat bench chest fly (20 reps x 3 sets each); bosu pushups/rope pulldowns/ tricep dips on bench (20 reps x 3 sets); hanging leg lifts/abdominal cable crunches/ crunches on swiss ball (20 reps x 3 reps).

Cardio (Battle Rope):  THE TRIFECTA

1. 10 burpee pushups --> alt wave (1 min) --> 10 burpee pushups --> figure 8 (1 min) --> 10 burpee pushups --> side to side (1 min)

2. 10 burpee pushups --> slams (1 min) --> 10 burpee pushups --> Haymakers (1 min) --> 10 burpee pushups --> Circle out (1 min)

3. 10 burpee pushups --> Circle in (1 min) --> 10 burpee pushups --> Chop right (1 min) --> 10 burpee pushups --> Chop left (1 min)

While one person is doing battling rope the other person is on the stairclimber.

Total workout time approx 30 min.

Y'ell be keel hauled (a grissly death indeed), me thumper was gonna hop out me chest!

Shiver me timbers it was quite a wo-ARRR-kout. Me arms were burning, but it felt good.

Bottomline message: Just get yo BOOTY to the gym and put your 100% into it. Only a few hours before 2011 is over and let the NEW YEAR RESOLUTION begin, but this time make it a LIFE TIME RESOLUTION to be healthy and live happily.

Inspired by BB (a true pirate at heart!) and of course me workout partner SH for the motivation and phenomenal workout regimen.