Your Best Body Workout – 2011 – Week 31 – Day 1

hulk sprint Your Best Body Workout – 2011 – Week 31 – Day 1

The next few weeks are based on making your nervous system super-efficient.

The overall volume of these workouts will be reduced quite a bit. You may even feel like you’re not doing enough.

Give it a week or two, and if you don’t see  significant gains in performance, I’ll add in more volume.

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

  • Two exercises
  • Back to back – no rest
  • 1st exercise – max effort for 5 reps – go as heavy as you can
  • 2nd exercise – same muscle groups – max effort – low weight – high speed

Superset #1

This first superset is going to consist of two exercises.

  • One done for strength – Leg Press, Front Squats or Back Squats
  • The second done for speed & power – Sprints (bike, running)

But before we get to the superset, I want 50 bodyweight squats to get your knees, hips and ankles really ready for what’s coming.

Time to Work

Exercise #1

Leg Press or Front Squats or Back Squats

Warm up with 5 sets of 5 reps..building increasing the weight until you could perform a maximum of 7 reps

Once we have the weight that you could perform 7 reps with, we’re ready to start the actual superset

  • 5 sets of 5 reps with the 7RM weight
  • Focus on lifting the weight as quickly and powerfully as possible

As soon as you have finished the 5th squat, rack the bar and move immediately to …

Exercise #2

Sprints or Vertical Jumps

  • 5 sets of 10 seconds of bike sprints or actual running sprints or elliptical sprints, etc…

As fast as you can go

.

Rest 5 minutes – stretch your quads while you rest

Superset #2

This second superset is going to consist of two exercises.

  • One done for strength – Bench Press
  • The second done for speed & power – Heavy Bag Punching, Push-Ups, Band Chest Press

But before we get to the superset, I want 30 push-ups as a further warm-up

Time to Work

Exercise #1

Bench Press  

Warm up with 5 sets of 5 reps..building increasing the weight until you could perform a maximum of 7 reps

Once we have the weight that you could perform 7 reps with, we’re ready to start the actual superset

  • 5 sets of 5 reps with the 7RM weight
  • Focus on lifting the weight as quickly and powerfully as possible

As soon as you have finished the 5th squat, rack the bar and move immediately to …

Exercise #2

Heavy Bag 2 Arm Punches for Speed, Push-Ups for speed, 2 Arm Band Chest Presses for speed

  • 5 sets of 10 seconds

As fast as you can go

.

Rest 5 minutes - stretch your pecs while you rest

.

Some of you may want to stop here.

This workout is designed for athletic performance. And it’s tough on your nervous system…and that takes time to recover.

However, if you really feel that this isn’t enough workout volume for you, do the following:

Bodyweight Skullcrushers

  • 10 sets of 10 reps
  • 30 seconds rest between sets

Bulgarian Squats aka Split Squats with back foot elevated

  • 10 sets of 10 reps
  • 30 seconds rest between sets

Toes to the Sky or Ab Wheel Roll Outs 

  • 10 sets of 10 reps
  • 30 seconds rest between sets
.
Alright, that’s it for today
Cardio on Tuesday and back here on Wednesday

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.

9 Comments

  1. morrisdvm

    November 28, 2011 at 9:46 am

    What’s the rest time like during the supersets? For example, when working up to the 7 set max weight. And during the actual “work” part – go directly from sprint to lift?

    • healthhabits

      November 28, 2011 at 1:24 pm

      During the “work” part, keep the rest periods as short as possible

  2. Pingback: Your Best Body Workout – 2011 – Week 31 – Day 1 | Men Staying Healthy

  3. Brit

    August 29, 2011 at 5:00 pm

    …and I just realized I’m completely confused on the structure of this. Are we supposed to do all 5 sets of 5 reps, then do the 5 10 second sprints? Or is it one set of 5 reps, then one 10 second sprint, repeated 5 times?

    • healthhabits

      August 29, 2011 at 5:28 pm

      Lift #1
      Sprint #1
      Lift #2
      Sprint #2
      Lift #3
      Sprint #3
      Lift #4
      Sprint #4
      Lift #5
      Sprint #5

  4. Brit

    August 29, 2011 at 4:46 pm

    Since you never answered the bench press part of my question, I’ll have to assume the answer is yes.

    • healthhabits

      August 29, 2011 at 5:26 pm

      Yes – dumbbells, barbells – either are fine

  5. Brit

    August 22, 2011 at 10:06 pm

    50 bodyweight squats?

    If I do that, I don’t know if I’ll be able to do anything else. Squats destroy me.

    Can the bench press be done with free weights? My apartment gym doesn’t have a rack for the bar.

    • healthhabits

      August 22, 2011 at 10:15 pm

      Don”t go deep and do “em quick

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