Your Best Body Workout – 2011 – Week 18 – Day 3

bridge plank yoga pilates Your Best Body Workout – 2011 – Week 18 – Day 3

Week #18 – Day 3

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 physiquesand 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 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

 

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.  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

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3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

and now for the….

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WORKOUT

Exercise #1

Your choice..either Pulldowns or Pull Ups

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

* Choose the weight that you could perform 15 reps with
* Then do 25 reps 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

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

Exercise #2

Bodyweight Skullcrushers

  • Warm up with a couple of 10 rep sets
  • And then try to get between 20-60 reps

* banging out those first 10 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps
Rest 5-10 minutes, and then do the same thing with

Exercise #3

Shoulder Press (barbell, dumbbell, machine)

* Choose a weight that you could perform 15 reps with
* Then do 25 reps 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.

Go home

Tomorrow, it’s cardio & stretching (lots of stretching)

New workout for Monday

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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.

1 Comment

  1. jasmine

    May 27, 2011 at 12:25 pm

    I find the skull crusher to work well for my under arm flap (what little I have) Only a few weeks into this routine, I see noticeable differences. I started doing this to work my muscles after I realized my upper arms were getting a tad floppy :( the other exorcizes here are also very productive, and i’m using the weight lifting technique starting this weekend :) Thanks!

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