Best Body Workout – 2012 – Week 5 – Day 1

best body 2012 fit couple g 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

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.

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