Your Best Body Workout – 2011 – Week 32 – Day 1

hulk sprint Your Best Body Workout – 2011 – Week 32 – Day 1

Week 32 is a carbon-copy of Week 31.

My apologies about Friday’s workout.

Technical difficulties kept me offline icon sad Your Best Body Workout – 2011 – Week 32 – Day 1

As with last week’s workout, today’s program is designed to make your nervous system super-efficient.

To compensate for this, I reduced the overall volume of these workouts.

Don’t feel like you need to do the extra sets (starting with Skullcrushers). Listen to your body. If you feel over-trained – tired, achy, loss of desire to workout – cut back and let your body recover better.

You can always email me if you have questions – info@healthhabits.ca

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.

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  1. Pingback: Your Best Body Workout – 2011 – Week 32 – Day 1 | Men Staying Healthy

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