Shoulders day, 3rd of Project Abs

Day 3 of Project Abs happened yesterday, quick run out of the office to go in for a workout with James at lunch time. Do not use lack of time for an excuse, if you really want it, you will find a way to do it. James poked me to come in and get a workout (See one of the tools I told you about 2 posts ago? Here it is in action). 3x15 crunches to finish a 25 min intense workout, we took care of shoulders.
The plan: 3 sets of military press (10 reps) supersetted with dumb bell side raises, on to dumb bell front raises + bent over dumb bell flies also superset and also within 12 reps and to celebrate old times sake (when I used to train with an Argentinian coach), we did a coordination / strength / balancing movement. Standing up paralel to the cable, hold a dumb bell with the inside hand hand, the one closer to the cable. With your free hand, which should be the outside one, grab the cable and drag it in front of you to full stretch all the way across your body. It should go like this: start to squat laterally, raising both arms up. The arm holding the cable willbe slightly lower, opened and in line with your torso. The dumb bell should be all the way up, inside arm stretched.

I will come back with a video for this one, as it apparently is harder to perform than one might initially think (try describing it with words). I went and included a set of abs at the end of each superset or exercise. So I end up doing exercise one, exercise 2 (if supersetting) and then exercise 3 (the abs exercise) in a non rest in between mode. This way, you keep your muscle fully pumped with blood, you work more to perform the exercises as you are getting increasignly tired, accelerate your hear rate thus adding to the fat burn, get your abs in the circuit and you save time off your total time in the gym.
Which totalled 40 mins, not bad. How many of the regular gym going guys can tell you they perform a session, do some cardio and still get ab work in? I´ll tell you... Not that many;)