Health Habits Workout -Week 33/Day 1 – The Deadpool Workouts

DEADPOOL CANADA HEALTHHABITS Health Habits Workout  Week 33/Day 1   The Deadpool Workouts

Alright people…get ready to sweat.

The Deadpool Workout is here.

WORKOUT WARM-UP

Same warm-up as always…with the goal being to warm up the muscles & lubricate the joints. Feel free to substitute exercises as long as they get your joints all warmed up.

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

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

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

THE WORKOUT

As I mentioned in Part Six, each workout has 6 main lifts.

Most main lifts will also employ a “wake up” exercise to get your fast twitch muscle fibers primed & ready

I have arranged each of the six (6) lifts by movement or muscle group in a way to maximize performance & recovery.

Superset #1

The goal is to perform as many sets as possible in 10 minutes – 3-8 reps per set

Start with the…

Wake-up exercise – Explosive Bodyweight (BW) Hip Thrust –  3-8 reps

Then, move as quick as possible to the….

Main Lift - Barbell / Smith Machine Hip Thrusts – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #2

This time, we have a 5 minute superset focusing on hip rotation & core stability

The is NO wake-up exercise …so it’s not really a superset

Main Lift - Standing Cable Woodchop – handle at belly height – 3-8 reps – perform the concentric part of the lift (lifting up) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

The aim of this exercise is to rotate through the hips – not at the belly/lower back – The guy in the video does an okay job, but I want you to think of a baseball player swinging a bat…move those hips

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & move onto….

Superset #3

This 10 minute superset focuses on a horizontal pulling movement  – 3-8 reps per set

Start with the…

Wake-up Exercise – Isometric Face Pulls into the floor – Lie on the floor with knees bent and arms flared out to the side – elbows are bent with hands pointing up to the ceiling

Begin the movement by pushing your elbows back into the immovable floor….as hard as you can – hold each rep for 1 second – Repeat for 3-8 reps

Then, move as quick as possible to the….

Main Lift Standing or Seated Cable Rows – 3-8 reps – perform the concentric part of the lift (lifting towards your belly) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #4

This 10 minute superset focuses on a vertical pulling movement  – 3-8 reps per set

Start with the…

Wake-up ExerciseSuper Fast Band Pulldowns – 3-8 reps –

Then, move as quick as possible to the….

Main Lift – Pull-Ups, Chin-Ups or Pulldowns – 3-8 reps – perform the concentric part of the lift (lifting towards your belly) as quickly as possible – choose a weight you can perform 8 reps & stick with that weight

Rest long enough to catch your breath & go again (wake-up, main lift, wake-up, main lift…)

After 10 minutes, rest a little bit & move onto….

Superset #5

This time, we have a 5 minute superset focusing on core stability & abdominal bracing

The is NO wake-up exercise …so it’s not really a superset

Main Lift – Turkish Get-Up – 5 minutes – as many reps as possible

5 minutes – back & forth – resting as little as possible – focus on form

After 5 minutes, catch your breath & move onto….

Superset #6

This time, we have a 5 minute superset focusing on some of your “beach muscles”

The is NO wake-up exercise …just 2 exercises – back to back – for as many reps as you can get in 5 minutes

Lift #1 – Standing Alternate Bicep Curls - palms up/supinated – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

Lift #2 – Standing Dumbbell Lateral Raise – pick a weight that you can handle 10 reps and then perform between – 3-10 reps – perform the concentric part of the lift (lifting up) as quickly as possible

5 minutes – back & forth – resting as little as possible – moving quickly & powerfully

After 5 minutes, catch your breath & go stretch out those muscles

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And feel free to hit me up with questions about this workout.

It’s not exactly the type of workout you’re going to find in your copy of Men’s/Women’s Health.

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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

  1. Jeff

    December 31, 2010 at 11:37 pm

    Read the walk through parts to this workout as they were published and became really excited about it. I was in the middle of a 12 week split so I book marked it and decided today was the day to start. Wow! it is pretty awesome. Some of the exercises are completely new to me (like the weighted hip thrusts) and boy is my body feeling it. I love following your site and just wanted to give you some Feedback. Thanks for all you do.

    • healthhabits

      January 1, 2011 at 8:07 am

      Thanks Jeff