Best Body Workout – 2012 – Week 1 – Day 1

best body 2012 fit couple g Best Body Workout – 2012 – Week 1 – Day 1

NOTE- As I said in yesterday’s post, I designed this workout for ALL levels of trainees – beginner to pro.

I think I have done a good job of it, but there is a chance that I screwed it up….Is it too complex for beginners to understand…and/or to simplistic for advanced trainees???  icon sad Best Body Workout – 2012 – Week 1 – Day 1

I would appreciate any & all feedback – be merciless.

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

  • This workout consists of 4 Supersets
  • Each Superset is made up of 2 exercises
  • Each Superset is performed for 5 minutes
  • Each Superset is to be performed 1-2 times – for a total of 20-40 minutes
  • 1 time for beginners and/or high intensity athletes
  • 2 times for experienced and/or endurance based athletes
  • Rest periods between sets are to be kept to a minimum
  • Rest periods between Supersets are to be kept to a minimum
  • On the active portion of an exercise (pushing away from the chest on a bench press), I want you to push as hard and fast as possible
  • On the recovery portion (lowering the bar to the chest on a bench press), I want you to move in a slower, more controlled manner

Superset #1 – Goblet Squats & Fat Bar Hangs

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Goblet Squat

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.

Exercise #2 - Thick Bar Hangs

  • Hang from a thick bar until the first sensation that your grip might be slipping.
  • At the gym, you can create a thick bar by wrapping a towel around a chin-up bar or using a set of Fat Gripz.
  • My less powerful clients hang a stretch band from the chin-up bar and put their knee in it to remove some of their body-weight from the exercise.
  • Make it hard to grip the bar – I want you falling within 30 seconds
  • When I do outdoor workouts, I use a tree for this exercise.

Superset #2 – Ab Wheel Roll-Outs & Front Delt Raises

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Ab Wheel Roll-Outs

  • Body-Weight only
  • Perform 5 reps per set – controlled 0n the way out and quick/powerful on the way back in.
  • This can also be done with a barbell, suspension trainer or even a rope tied to an overhead tree branch

Exercise #2 - Kneeling Front Delt Raises

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set
  • For this exercise, I want you to perform both phases of the movement in a controlled manner 
  • Unlike the guy in the video, I want you to perform this exercise in a kneeling position

Superset #3 – Pulldowns & Lower Back Pulldowns

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Pulldowns

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled 0n the way up and quick/powerful on the way down.
  • Vary grip & hand spacing throughout the 5 minutes
  • You can substitute band pulldowns or assisted / non-assisted chins

Exercise #2 - Lower Back Extensions using the Pulldown Machine

  •  Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set
  • For this exercise, I want you to perform both phases of the movement in a controlled manner
  • Unlike the guy in the video, I want you to use the pulldown machine
  • I want you to focus intensely on those lower back muscles – don’t just drop back – pull yourself back using your lower back
  • You can substitute bands for the cable stack or reverse hypers

Superset #4 – Backward Cable Walks & Standing Straight Arm Rows

  • Perform the following 2 exercises back to back for 5 minutes
  • Set a timer…watching a clock doesn’t work very well
  • Keep rest periods as short as possible

Exercise #1 – Backward Cable Walks

  • Walk backwards as far as the cable allows – that’s 1 rep
  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled as you walk towards the cable stack and quick/powerful on the way away from it.
  • Watch your balance with this one
  • Instead of using the belt, you can just hold onto the rope handle you’re using for the Standing Straight Arm Rows
  • You can substitute bands for the cable or sled/tire drags

Exercise #2 Horizontal Cable Shrugs (seated or standing)

  • Choose a weight you could perform 10-20 reps with
  • 10 rep weight for strength – 20 rep weight for endurance – your call
  • Perform 5 reps per set – controlled as you release the handles towards the cable stack and quick/powerful as you pull them towards your upper belly
  • I prefer doing this standing as it makes the transition to the Backward Cable Walks simpler.
  • You can substitute bands of use your bodyweight like a bodyweight row.

 

Alright…that’s all the lifting we’re doing today.

Stretch out your muscles, grab some steam and go have a life.

 

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.

5 Comments

  1. dee

    September 3, 2012 at 6:18 pm

    what happens if you have no gym equiptment….

    • healthhabits

      September 4, 2012 at 2:09 pm

      Unfortunately, you would have to make some exercise adjustments. On the other hand, a set of quality bands might do the trick.

      Rogue Monster Bands

  2. JohnJamesKaiser

    March 7, 2012 at 9:16 am

    Okay just finished this workout.  A few comments:
     
    1. Any suggestion on rest periods between supersets?  I went ahead and took 1-2 minutes (plus breakdown time) between supersets.
     
    2. The ab wheel (I substituted use of a bar with 35lb plates) was really difficult for someone coming back with a very weakened core.  I was worried my form wasn’t right, and I ended up feeling the movement in my abs, but even more so in my back.
     
    3. Otherwise I have a great post workout feeling.  By the time I got to the fourth superset my forearms were SUPER pumped and almost feel like they would fall off.  The weights on my movements in the 4th superset weren’t limited so much by my shoulder and back muscles but by my forearms and my ability to grip the bar/rope (I didn’t have a belt, so for the walk balks I had to just hold the rope attachment).    

    • healthhabits

      March 9, 2012 at 10:10 pm

      Hey John

      1. I usually just use the time required to set up the next superset as my rest period. However, I don’t want you gassed starting every new superset. Sorry for this weak-ass answer

      2. You don’t want the ab wheel killing your back – take a look at Dr. Stuart McGill Dead Bugs

      3. I’m pretty happy with this workout

      I am working on another program right now for hardgainers. I’ve been testing it and you wouldn’t believe how sore my biceps are today

  3. JohnJamesKaiser

    March 7, 2012 at 6:44 am

    I will give this one a go today.  First day back in a while, so I gotta build up some momentum.