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???
I would appreciate any & all feedback – be merciless.
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
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
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.