Best Body Workout – 2011 – Week 51 – Day 2

milos sarcev Best Body Workout – 2011 – Week 51 – Day 2

Today’s workout employs the same concepts as yesterday but focuses on different movements / body parts.

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

In this workout, we’re going to hit muscle groups with:

  1. The slo-mo protocol we used last week, followed immediately by
  2. A stretch of the opposing muscle groups (ie. biceps/triceps), followed immediately by
  3. A repeat of the first exercise using an explosive, high speed movement

We’ll work 5 muscle groups per workout – each workout should take around 60 minutes.

Exercise #1 – Back Row – standing or seated – machine, cable, barbell

5 Sets of the Following:

  • Choose a weight you could perform 15-20 reps with
  • Perform 5 reps as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up.
  • If you aren’t dying on rep #5, you need to either slow down or increase the weight
  • Next, I want you to stretch your chest by grabbing a wall/post or following the video below

  • After stretching your pecs, I want you to…
  • Go back to the row and bang out 5 more reps with the same weight
  • Lower the weight normal speed AND press it back up as quickly & powerfully as possible…fast, fast, fast

After your 5th set, we’re moving on to…

Exercise #2 - Goblet or Bodyweight Squats

5 Sets of the Following:

  • Choose a weight you could perform 15-20 reps with
  • Perform 5 reps as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up.
  • Next, I want you to stretch your hamstrings
  • After stretching your hammies, I want you to…
  • Give me more 5 more reps of Jumping Bodyweight Squats

  • Unlike the guy in the video, I want you to pause between each rep, lower yourself under normal speed AND explode up as quickly & powerfully as possible…fast, fast, fast

After your 5th set, we’re moving on to…

Exercise #3 - Hip Thrusts - barbell

  • Choose a weight you could perform 15-20 reps with
  • Perform 5 reps as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up
  • Next, I want you to stretch your hip flexors & quads

  • After stretching your quads & hip flexors, I want you to…
  • Give me more 5 more reps of Hip Thrusts
  • Lower the weight normal speed AND press it back up as quickly & powerfully as possible…fast, fast, fast

After your 5th set, we’re moving on to…

Exercise #4 – Bicep Curls

  • Choose a weight you could perform 15-20 reps with
  • Perform 5 reps with each arm as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up
  • Next, I want you to stretch your triceps

  • After stretching your triceps, I want you to…
  • Grab a heavier dumbell – Choose a weight you could perform 7-10 reps with
  • And give me 5 explosive reps
  • Lower the weight normal speed AND press it back up as quickly & powerfully as possible…fast, fast, fast

At this point, you may be totally gassed out.

If not….

Exercise #5 - 5 Minutes of Prone Plank / Bridge

You’re going to need a clock/stopwatch/Gymboss timer for this.

Odds are no one is going to do this in one set, so remember to stop the timer when you collapse in a heap on the floor. Catch your breath a little bit and get back up in that plank position.

After that, you’re done for the day.

Stretch and go home

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

Friday will be a similar workout with different exercises hitting different muscle groups / movements.

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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