Best Body Workout – 2012 – Week 19 – Day 1

best body 2012 fit couple g Best Body Workout – 2012 – Week 19 – Day 1

We’re re-visiting Week 1 for this week’s workouts.

By this point in the program, your fitness levels should be MUCH, MUCH higher and you should destroy this workout

So go ahead and teach it who’s boss.

WORKOUT WARM-UP

Start with your regular…

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

…and then do a little foam roller work

In addition to the foam roller work, I want you to stuff a lacrosse ball/tennis ball/yoga ball in between your shoulder blades & spine, lay on your back letting the ball sink into the nooks & crannies. Once the ball is in there, start making circles with your arm. It will break up those tight upper back muscles you get from staring at the computer screen.

Like the guy says in the video…go looking for areas of tightess & pain

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

This is the ab wheel I use

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.