Health Habits Workout – Week 20 – Day 2

fit man woman1 Health Habits Workout – Week 20 – Day 2

Workout Goals:

Alright, workout #2 – have fun!

Let’s get to it….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

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1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

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2.  Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

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3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

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WORKOUT

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Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

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Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

High Rep Hip Thrusts

  • 10 sets
  • 30 reps per set…
  • Bodyweight or a DB placed on your hips
  • Hip Thrusts focus primarily on hamstrings & glutes

Exercise # 2

DB Floor Chest Press

  • 10 sets
  • 5-8 reps per set…
  • Floor Presses focus on the chest & triceps…and are harder than bench presses

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Circuit # 2

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

DB Lateral Raises

  • 7 sets
  • 5 reps per set…
  • Laterals focus primarily on the side & front deltoid muscles

Exercise # 2

Alternating DB Bicep Curls

  • 7 sets
  • 10 reps per arm per set…
  • bicep curls hit your…uhm…biceps?

Exercise # 3

DB Overhead Press

  • 7 sets
  • 10 reps per arm per set…
  • Overhead presses hit your shoulder muscles

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Circuit # 3

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Shuffle Lunge

  • 7 sets
  • 20 reps per set…
  • the shuffle lunge is primarily a anaerobic energy system exercise

Exercise # 2

Leg Press

  • 7 sets
  • 15 reps per set…
  • the leg press hits your legs muscles – primarily quads

Exercise # 3

Side Lunge

  • 7 sets
  • 10 reps per side per set…
  • the side lunge hits glutes and adductors

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Circuit # 4

  • 2 exercises performed back to back
  • 10 set of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Ab Wheel Roll-Outs

  • 10 sets
  • 5-10 reps per set…
  • Roll outs  hit your core

Exercise # 2

Bottom 1/2 Squats

  • 10 sets
  • 10-20 reps per set…
  • your thighs should be burning

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Just discovered these workouts???

Start here or check out the workout archives

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Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.

2 Comments

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  2. Brit

    May 19, 2010 at 9:21 am

    In circuit 3, for the side lunge, I’m confused by the “10 seconds per side per set…”

    So in each set, we’re just supposed to do one on each side, and hold it for 10 seconds?

    Also, can we do the bottom 1/2 squats with just bodyweight?