Best Body Workout – 2011 – Week 30 – Day 2

golden gate bridge  Best Body Workout – 2011 – Week 30 – Day 2

This week is a bridge week…designed to allow your muscles & nervous system a chance to fully recover and get ready for what’s coming next week.

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 or do a week of cardio. And most of you could do with a bunch of joint mobility work, so go visit Kelly Starrett over at Mobility WOD and start working out some of those kinks

Alright, let’s get on with the…


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


Exercise #1

Bulgarian Squat/Lunge (bodyweight only)

Warm up with 2 sets per leg of 10 reps

* Then do 40 to 60  reps per leg by…

* banging out the first 15-20 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 your maximum (40-60) reps

Rest 5 minutes, and then do the other leg

Rest another 5 min and move onto….

Exercise #2

Glute Ham Raises (2 Leg)

Same protocol as the Bulgarians

  • Warm up with a couple of 10 rep sets
  • And then try to get between 50-80 reps

* banging out those first 30 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

Note: There is a good chance some of you won’t be able to do 50 reps. Here’s what I want you to do – place an incline bench or big stability ball in front of you so that you can do partial reps.

You will have to fiddle around with the depth of repetition and the # of repetitions to get it right.

Either way, remember that you legs should be screaming at you by the end of this single work set

That’s it, you’re done for today.

Stretch and Go home

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

Friday, 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.


  1. Brit

    August 25, 2011 at 10:18 pm

    I never feel like I’m doing the glute ham raises right, and they just make my back hurt, so I looked for substitutes and found this:

    • healthhabits

      August 26, 2011 at 6:05 am

      Hi Brit,

      This is a version of a leg curl. It’s not a perfect match, but it will work. Go for it!!!

  2. Joshua

    August 20, 2011 at 9:22 am

    Hi Doug,

    I actually have my own little program made up since i decided to “quit getting fat” a few years ago, but your blog is inspiring me to do more, there are some really interesting exercises presented here, i’ll give them a try to see if i can improve my program.