Your Best Body Workout – 2011 – Week 18 – Day 1

bridge scary Your Best Body Workout – 2011 – Week 18 – Day 1Alright!!! It’s week #18.

It’s time for another bridge week to allow your muscles & nervous system a chance to fully recover and get ready for week #19.

Week 19 is going to be all new stuff. Not just a modification

Majoring on fat loss with a minor in athleticism and firm (not bulgy) muscles

The workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few 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 #16 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

.

 

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.

2 Comments

  1. Brit

    May 23, 2011 at 4:52 am

    What do I substitute for the leg press again?

    • healthhabits

      May 23, 2011 at 5:57 am

      Front squat, goblet squat, sissy squat, bulgarian squat or leg extension

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