Best Body Workout – 2012 – Week 30 – Day 3

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Last workout for this Bridge Week. All new stuff next week.

Note – the workout listed below is for those trainees interested in adding muscle to their physiques and who are not exhausted from the past few weeks of workouts.

If that isn’t you, skip these workouts and go do a yoga or pilates workout or play some soccer or go for a bike ride.

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

Exercise #1

Your choice..either Pulldowns or Pull Ups

• Pulldowns video

warm up with some sets of 10 reps..building up to a weight that you could perform a max 15 reps

• Choose the weight that you could perform 15 reps with
• Then do 25 reps by… banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

Rest 5-10 minutes, and then do the same thing with

Exercise #2

Bodyweight Skullcrushers

• Skullcrusher video

• Warm up with a couple of 10 rep sets
• And then try to get between 20-60 reps….. banging out those first 10 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps

Rest 5-10 minutes, and then do the same thing with

Exercise #3

Shoulder Press (barbell, dumbbell, machine)

• Shoulder Press video

• Choose a weight that you could perform 15 reps with
• Then do 25 reps by…..banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps

That’s it, you’re done for today.

Go home

Tomorrow, it’s cardio & stretching (lots of stretching)

All new stuff starting Monday

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