Your Best Body Workout – 2011 – Week 5 – Day 1

Week #5 is a “bridge” week ….designed to give your energy systems a break from the pounding they took over the past four weeks.

And it’s just as important as the past 4 weeks – maybe even more so.

The past 4 weeks have been pretty tough on your body and you really need this week to give your neuro-muscular system a chance to recover.

The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past 4 weeks of workouts.

If that isn’t you, skip these workouts and go do a yoga or pilates class or do a week of cardio.

Nothing too strenuous and hopefully something you enjoy doing.

Week 6 is going to be tough and I would prefer to see you rested up a little bit before we dive back into it.

Alright, let’s get on with the…

WORKOUT WARM-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

Exercise #1

Leg Press

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Then, using the weight that you could perform 15 reps with, I want you to perform 25 reps!!!

Impossible???

Nope

* Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Once finished, your legs and lungs should feel like you just ran a marathon

Rest 5-10 minutes, and then do the same thing with

Exercise #2

Seated Machine Row

Warm up with some sets of 10 reps..building up to a weight that you could perform a maximum 15 reps

Once again, I want you to get 25 reps!!!

Start by banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

That’s it, you’re done for today.

Stretch and Go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Wednesday, it’s back to the weights

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