Health Habits Workout -Week 35/Day 2 – The Deadpool Workouts

deadpool ryan reynolds Health Habits Workout  Week 35/Day 2 – The Deadpool Workouts

It’s Week 3 – Day 2 of this nasty Deadpool Workout

enjoy.

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 exerciseBodyweight Jump Squats -  3-8 reps

Then, move as quick as possible to the….

Main LiftBarbell Front Squats or Back Squats – 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

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

Start with the…

Wake-up exerciseIsometric Shoulder Press -  3-8 reps

Press up into an immovable object….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 LiftPush Press - 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

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

After 10 minutes, catch your breath & move onto….

Superset #3

This time, we have a 5 minute superset focusing on a horizontal pulling movement

The is NO wake-up exercise …today we have 2 Main Lifts

Main Lift #1BW Scapula Row or Standing Cable Scapula Row - 5 minutes - as many reps as possible

Main Lift #2Standing Cable Plank/Bridge

  • standing cable plank bridge 300x300 Health Habits Workout  Week 35/Day 2 – The Deadpool WorkoutsUsing a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

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

Superset #4

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

Start with the…

Wake-up ExercisePlyometric Pushups

Main LiftBench Press – any variation – 3-8 reps – perform the concentric part of the lift (pressing 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 #5

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

The are NO wake-up exercises …just 2 main lifts

Main Lift #1 - Hanging Leg Raise

Main Lift #2 - Standing Cable Plank/Bridge

  • standing cable plank bridge 300x300 Health Habits Workout  Week 35/Day 2 – The Deadpool WorkoutsUsing a resistance band or cable station, face away from the band/cable station holding the band/handle overhead.
  • If arms overhead is too tough on your shoulders, rest your hands on your head.
  • With a “slight” forward lean, walk (gradually) forward until the resistance starts to pull you backwards or you start bending at the spine.
  • This exercise mimics a bridge/plank exercise, except instead of being in a horizontal position, you are vertical
  • To make it tougher, stand on one foot.

5 minutes – back & forth between the 2 exercises – focus on form

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

Superset #6

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

The are NO wake-up exercises …just 1 main lift

Main Lift #1 - Toes to the Sky

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

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nothing – you’re done

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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.

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