Best Body Workout – 2012 – Week 5 – Day 1
This is the last time you do this workout for the rest of the year. Work hard and teach it who’s boss.
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.
- video
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.
fin
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