Health Habits Workout -Week 36/Day 1 – The Deadpool Workouts

DEADPOOL CANADA HEALTHHABITS Health Habits Workout  Week 36/Day 1   The Deadpool Workouts

Alright people…get ready to sweat.

It’s the fourth and absolute final week of this Deadpool Workout. Next week is a recovery week and then on to something new.

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.