Your Best Body Workout – 2011 – Week 17 – Day 1

athletes diff sizes and shapes 5 1024x743 Your Best Body Workout – 2011 – Week 17 – Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein

Welcome to Week 17 – Workout 1.

Same as last week – 12 sets of 4 reps.

If you completed all 12 sets of 4 reps last week, increase the weight by 5%

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PHASE 1

Warm-Up

Feel free to mix things up during the warm-up.
The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.
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5 Minutes of the following 4 Mobility Exercises:

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1.  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

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2.  Rolling Like A Ball

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3. Shin Box
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4.  Lateral Lunges

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5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

  • 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
  • Bodyweight Squat
  • Step-Ups
  • Burpees
  • Push – Ups
  • BW Rows
  • Jumping Chins
  • Shuffle Lunges
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PHASE 2

The HH Quasi Bodybuilder/Athlete/Freak of Nature Workout ver 1.0

Instead of 3 supersets of 2 exercises for a total of 6 exercises, we’re keeping it very simple this time.

  • 1 exercise at a time…no supersets
  • 12 sets per exercise
  • 4 reps per set
  • 15 seconds rest between sets
  • Choose a weight that will challenge you to just get the 4th rep on the last set
  • If you make 4 reps on set #12, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that when you feel like you’re running out of gas that you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

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Exercise #1 – Standard Grip Bench Press

  • 12 sets
  • 4 reps per set
  • Barbell

For the neural activation warm-up exercise, I would recommend Explosive Push-ups off of a floor/bench/wall

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Exercise #2 – Overhead Press

  • 12 sets
  • 4 reps per set
  • Barbell or Machine
  • Standing or Seated

Standing presses with a barbell is the most challenging option and the one that I recommend…but as you fatigue, your balance is going to suffer and the potential for a weightlifting accident increases. So, feel free to use a seated shoulder press machine. It’s slightly less effective but increases your stability & your safety.

For the neural activation warm-up exercise, I would recommend 5 reps of Overhead Presses with a light exercise band or Medicine Ball Overhead Press & Throw

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Exercise #3 – Standing or Seated Calf Raise

  • 12 sets
  • 4 reps per set
  • Dumbbell/Barbell or Machine


For the neural activation warm-up exercise, I highly recommend 6 reps of Ankle Jumps

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PHASE 3

Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps

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NOTE

  • New workouts will be posted on Tuesday & Wednesday.

If you’re interested in gaining some size, perform each of these workouts 2x per week
It all depends on your goals

Instead of repeating these workouts, you can perform them a single time only – Mon, Wed, Fri and perform some other exercise on Tues, Thurs, Sat.
For example:
  • you can perform Neural Recharge workouts on Tues/Thurs/Sat –Here is a sample workout
  • If you want to improve your cardio, do cardio
  • If you want to improve your flexibility, take some yoga classes or stretch
  • If you want to have fun while exercising, take a class, play a sport, etc…
  • Or, mix & match

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.

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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.

3 Comments

  1. Workout without Weights

    May 17, 2011 at 4:43 pm

    Very detailed and efficient, the movies make a major difference! I find that the more explicit the steps the less room there is for doubt and questions and the more people are able to follow.

    Good stuff!

    – JB

  2. Sandy@How Many Calories to Lose Weight

    May 17, 2011 at 6:32 am

    Great workouts. I just want to know whether all gyms offer all these workouts?

  3. Brit

    May 16, 2011 at 4:41 pm

    My gym doesn’t have a bench press machine or a stand to put the barbell on, and I don’t feel comfortable doing them without something to set it on, so I do the bench press with free weights. Hope that’s okay.

    Also, is there anything that can take the place of the calf raises?

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