Your Best Body Workout – 2011 – Week 32 – Day 2

she hulk1 1024x635 Your Best Body Workout – 2011 – Week 32 – Day 2

Week 32 – Day 2

Same as last week

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 – Hip Thrust or Deadlift or Pullthrough
  • The second done for speed & power – Sprints (bike, running) or Broad Jumps

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

Hip Thrust or Deadlift or Pullthrough

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

Broad Jumps or Sprints

  • 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 – Chin-ups (grip your choice) or Pulldowns
  • The second done for speed & power – Explosive Band Pulldowns or Jumping Chins

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

Time to Work

Exercise #1

Chin-ups (grip your choice) or Pulldowns

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

Explosive Band Pulldowns or Jumping Chins

  • 5 sets of 10 seconds

As fast as you can go – faster than the videos

.

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:

DB Hammer Curls

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

BW – Single Leg Deadlift

  • 10 sets of 10 reps per leg
  • No rest between sets

WoodChops or Pallof Press

  • 10 sets of 10 reps
  • 30 seconds rest between sets
.
Alright, that’s it for today
Cardio or HIIT sprints tomorrow and back here on Friday
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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