Health Habits Workout -Week 34/Day 1 – The Deadpool Workouts

DEADPOOL CANADA HEALTHHABITS Health Habits Workout  Week 34/Day 1   The Deadpool Workouts

Alright people…get ready to sweat.

It’s the second week of this Deadpool Workout. So – push yourself a little harder than last week.

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 Exercise – Super 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.

6 Comments

  1. Brit

    August 23, 2010 at 7:08 pm

    Ack, coming into this in the middle is not a good idea, I think. So confused. And I don’t think my apartment complex’s gym has the equipment I’d need to do these workouts–I know they don’t have a place to do pull-ups/chin-ups, for example. Recently I’ve just been running/walking for 30 minutes, and then doing some reps on the one weight machine they have.

    • healthhabits

      August 23, 2010 at 8:00 pm

      I am working on a post where we convert this workout (and others) to bodyweight exercises & suspension training (TRX) exercises

  2. Rasen

    August 23, 2010 at 4:23 pm

    Wow these workouts look really good, epcially for power workouts. Have you read Infinite Intensity by Ross Enamait? He uses a similar approach for power days by using static dynamic protocol; using strength exercise then power/plometric exercise.
    also is there a way to use your deadpool approach to bodyweight work because i don’t have access to all these equipment and i don’t know any bodweight alternatives to deadlifts, swings, snatches etc. ?

    • healthhabits

      August 23, 2010 at 5:31 pm

      The BW option is in the works – also a suspension trainer (ala TRX) version

  3. Jared

    August 23, 2010 at 11:59 am

    Hi, I only found your site recenty.

    I’ve done all 3 of the new Deadpool workouts you posted, obviously not all in the same workout, and they are tough. They’re great, I can actually already feel a difference.

    I was just wondering, could I continue to workout like this in the long term, and if I did would the muscle become stronger and more dense looking or just bigger?

    • healthhabits

      August 23, 2010 at 5:33 pm

      You can use the technique (wake-up) exercise in all sorts of workouts – so while I will be mixing things up in 4 weeks, we can still continue to use the general theory in the new workout

      With the rep scheme I have chosen, the muscle look will be a harder more dense/less puffy/less bodybuilder option