Best Body Workout – 2011 – Week 52 – Day 2

milos sarcev Best Body Workout – 2011 – Week 52 – Day 2

Second time through this workout. Let’s try to better last week’s performance.

NOTE - This is your second time through this workout. If the volume is too much or it takes too long, instead of skipping the latter exercises, it’s better to reduce the number of sets for each exercise.

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.

1 Comment

  1. MarianneRich

    January 19, 2012 at 3:07 am

    Thanks for this healthful tips..Thanks for sharing..

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