Altamonte Gold's Gym

-Day five of my "free week" pass

Woke up at 6:15 thinking I was going to go to a conditioning class at Naja Muay Thai. As it turns out, I ended up diddling around on the internet too long and by the time I showed up, the instructor was walking out to his truck. I didn't have the heart make him stick around for an hour after he thought he was going to go home, so I decided to put the Monster Java drink that was now surging through my bloodstream to use, and headed to the Altamonte Springs Golds Gym.

The group X room was empty, so I used my round timer and busted out a nice 5 round circuit. It consisted of of 3 minutes "on" (kicking a wavemaster, pushing said wavemaster across the floor, sit-ups, cable rows, scooting said wavemaster back across the floor, and stability ball mountain climbers/push-ups/leg curls), and 60s "off" (jump rope).

After that, I went over to their neglected heavy bag, wrapped my hands, stuffed them into my fragrant Everlast lobster claws and did five rounds. 2 minutes of bag work was followed by 60s worth of "breakfast hops". In case you are wondering, a breakfast hop (according to Brandon Kern of Naja Muay Thai) is a standing broad jump immediately followed by 5 push-ups and 2 knees. As you can imagine, this gassed me out pretty well, and my bag work became increasingly difficult. Got through it though, and felt like I earned my post-workout calorie payload.
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About Tony Fed

Tony is the host of the Paleo Magazine Radio podcast, author of "Paleo Grilling: A Modern Caveman's Guide to Cooking with Fire", and Cofounder of Powerful PT, an innovative information resource for Fitness Professionals. He has appeared on numerous local and national television and radio broadcasts and regularly hosts healthy cooking workshops and informational lectures. He is also a full-time Personal Trainer and Wellness Consultant who lives in Jacksonville Florida with his wife Jamie.
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