Best Body Workout – 2012 – Week 1 – Day 2

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Same theory as Monday’s workout with different exercises / movements

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

• video 1
• video 2

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

• video

1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

• video

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

Superset #1 – Push Ups & Cable Pull Throughs

• 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 – Push Up – band resisted/bodyweight

• 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 on the way down and quick/powerful on the way up.

Exercise #2 - Cable Pull Throughs

• Use a rope handle and a cable stack
• 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.
• Keep your lower back / core tight – don’t round your back

Superset #2 – Ab Crunches on Stability Ball & Terminal Knee Extensions (band or ball)

• 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 Crunches on Stability Ball

• Body-Weight only
• Perform 5 reps per set
• For this exercise, I want you to perform both phases of the movement in a controlled manner 

Exercise #2 - Terminal Knee Extensions (band or ball)

• Choose a band resistance 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 
• You can use a small stability ball for this exercise

Superset #3 – Horizontal Cable Woodchops & Cable Bicep Curls & Cable Tricep Pushdowns

• Perform the following 3 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 - Horizontal Cable Woodchops

• 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 - quick/powerful as you rotate away from the cable stack and controlled as you return
• Let your hips do most of the work – keep spinal twist minimized

Exercise #2 - Cable Bicep Curls using a cable stack

•  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 - quick/powerful as you curl the weight up and controlled as you return

Exercise # - Cable Tricep Pushdowns using a cable stack

•  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 - quick/powerful as you extend your arms and controlled as you return to the start position
• Keep your elbows pinned to your sides

Superset #4 – Forward Cable Walks & Rear Delt Flyes

• 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 - Forward Cable Walks

• Walk forwards 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 a rope handle

Exercise #2 - Rear Delt Flyes - standing (band/dumbbells)

• 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 lower the dumbbells and quick/powerful as you lift them

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

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

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