Best Body Workout – 2011 – Week 49 – Day 1

crossfit girl front squat 1024x808 Best Body Workout – 2011 – Week 49 – Day 1

There’s a good chance that the last few days haven’t been the healthiest…skipped workouts, giant meals loaded with sugar, booze & nog.

As a counterbalance to your Christmas debauchery, I offer you this delightful Tabata workout.

NOTE – for this workout, you will need a stopwatch or interval timer. Trying to watch a wall clock while doing this workout is not so easy.

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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

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THE WORKOUT

Exercise #1

Bodyweight Squat

  • Squat for 20 seconds
  • Rest (standing) for 10 seconds
  • 8 sets of squats
  • 4 min total
  • Perform as many reps as possible per set
  • Resistance can be added by holding a dumbbell/plate at chest height

Catch your breath

I normally keep my clients rest periods under 2 minutes as a rule, but we all have different levels of fitness. If 2 minutes is too short for you, use your breathing as a guide. When you are breathing “almost normal”, it’s time to workout again.

Exercise #2

See Saw Press

  • Press the DBs/KBs for 20 seconds
  • Rest (arms at side) for 10 seconds
  • 8 sets of see saw presses
  • 4 min total
  • Perform as many reps as possible per set

Catch your breath. Note, you can also stretch out tight muscles during this break if you are an over-achiever.

Exercise #3

Standing Cable Row

  • Row for 20 seconds
  • Rest for 10 seconds
  • 8 sets of standing cable rows
  • 4 min total
  • Perform as many reps as possible per set

Catch your breath.

Exercise #4

1 Leg Deadlift

  • Deadlift on 1 leg for 20 seconds
  • Rest (standing) for 10 seconds
  • Repeat on other leg – alternate back and forth
  • 8 sets of 1 Leg DLs
  • 4 min total
  • Perform as many reps as possible per set
  • Hold DBs for resistance

Catch your breath.

 

At this point, you have done 16 minutes of Tabata. You should be tired…and extremely sweaty.

However, for the freaks amongst us, this may not be enough. If that’s you, my suggestion is todo the whole workout again….for a total of 32 min Tabata goodness.

After that, you’re done for the day.

Stretch and go home

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

Wednesday, 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.

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