Today on A Shot of Adrenaline I would like to take a moment and honor all of our fathers out there.
Yes, I know yesterday was officially Father’s Day (you’ll see what we did in the pictures below) but I thought it would be fun to take a moment before we get started with our Mad Monday workout to wish each of you fathers a wonderful blessing.
I pray that this week would be extra special to you. I was very blessed today by having the opportunity to spend the day at Binder Park Zoo in Battle Creek, Michigan. I was very impressed with the African exhibit specifically. All the animals had a ton of space to roam but it was also designed so we could enjoy them too.
Let’s get down to business first.
Today’s workout will be an excruciating and short workout for your legs. Its called the Double Pistol Leg Workout.
This is what the outline looks like:
Pistol Squat on Right Leg
Kneeling Pistol on Right Leg
Pistol Squat on Left Leg
Kneeling Pistol on Left Leg
-rest 60 seconds-
Repeat the above for 2 more sets.
I know many of you have probably never heard of the Kneeling Pistol before. The reason for that is because I made it up a few days ago. It incorporates strength and balance and is a great “finisher” move.
The Double Pistol Leg Workout
I wish you best of luck with the workout. Balance is a key component so spend some time focusing not just on strength but also on balance.
My Binder Park Zoo Father’s Day
Have a great week my friends!
For all you Fathers out there tell me what you guys did. How were you blessed by your children today? Share your thoughts in the comments section below.
That was tough!! I could not even go as low as you. I felt like my muscles were going to rip off my leg. I will have to work up to it. Nice workout.
i can´t do fine i feel pain in my knees, any advice
Hi Alberto, Do you feel pain in the knee on the pistol squat or the kneeling pistol? If pistol squat try going down only until you feel the pain, no further. If the kneeling pistol try putting a pillow under your supporting knee.
Hi Todd! I’ve recently started doing pistol squats and WOW, they are challenging. I do love them now though. I’m not yet to full range of motion, but I am making great progress, squatting to a kitchen chair so almost parallel. I learned a few tweaks to do from watching this video and did my best ones ever today! Thanks for posting this. I also look forward to trying the kneeling pistol during my next WO. Happy belated father’s day! Looks like it was a great one. Blessings!
Hi Jennifer, So glad you learned some new ways of doing the pistol. Congrats on the improvement!
The kneeling pistol requires quite a bit of balance. Keep up the great work!
As always, you create the most intense workouts. Also, those are very cute pictures of your your daughter Emma. Blessings to your family, God bless, and Happy belated Father’s Day.
Thanks Lent! I very much appreciate it! Yes, it is a tough workout. 🙂