Best Body Workout – 2012 – Week 31 – Day 2

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It’s Day #2, and we are still going to:

• focus on the most essential training movements,
• subject your muscles to different rep schemes,
• forcing your energy systems to become even more efficient,
• causing obscene amounts of muscle confusion,
• setting the stage for increased strength, power
• maxing out EPOC generated weight loss
• and making you even more lean, strong, fit & awesome than you already are (or hope to be)

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

Superset #1 – Backward Cable / Band Sled Drag & Pallof Press

Technique: High Rep Super-Sets combined with very short rest periods

• For the backward sled drags, you will be facing the cable stack or whatever stable object you have hooked the band onto
• For the backward sled drags, you can use cables, bands or partner resistance – your choice
• For the Pallof Presses – you can use cables or bands

• Sled Drag #1 – 10 reps
• Pallof  #1 – 10 reps
• Sled Drag #2 – 9 reps
• Pallof  #2 - 9 reps
• Sled Drag #3 - 8 reps
• Pallof  #3 - 8 reps
• Sled Drag  #4 – 7 reps
• Pallof  #4 - 7 reps
• Sled Drag #5 – 6 reps
• Pallof #5 – 6 reps
• Sled Drag #6 – 5 reps
• Pallof #6 – 5 reps

Keep rest periods as short as possible – Let your breathing & heart rate be your guide for when to start the next set…with the goal being to move between exercises with no rest

• Cable Backward Sled Drag video - fast forward to 17 seconds
• Band Backward Sled Drag video
• Pallof Press video

Superset #2 – Cable/Band Pulldowns & 2 Arm Overhead Presses

Technique: High Rep Super-Sets combined with very short rest periods

• Any version of 2 Arm Overhead Press is okay with me… barbell, dumbbell, machine, band, standing, seated
• Same thing for 2 Arm Rows – standing, seated, barbell, dumbbell, band, cable, bodyweight, bodyweight + vest
• Choose a weight that is appropriate for the first set – 30 reps – It should be hard to complete this set with good form
• Stick with this weight for sets 2-4

• Pulldown #1 – 30 reps
• Overhead Press  #1 – 30 reps
• Pulldown #2 – 25 reps
• Overhead Press  #2 – 25 reps
• Pulldown #3 – 20 reps
• Overhead Press  #3 – 20 reps
• Pulldown #4 – 15 reps
• Overhead Press  #4 – 15 reps

• Band Pulldown video
• Overhead Press video

Superset #3 – Band/Cable WoodChops or Windshield Wipers & Lateral Squats

Technique: High Rep Super-Sets combined with very short rest periods

• Perform either WoodChops OR Wipers – not both
• Remember…for all exercises… you are doing 30 reps to both sides
• Choose a weight that is appropriate for the first set – 30 reps – It should be hard to complete this set with good form
• Stick with this weight for sets 2-4

• Woodchops or Wipers #1 – 30 reps
• Lateral Squats  #1 – 30 reps
• Woodchops or Wipers #2 – 25 reps
• Lateral Squats  #2 – 25 reps
• Woodchops or Wipers #3 – 20 reps
• Lateral Squats #3 – 20 reps
• Woodchops or Wipers #4 – 15 reps
• Lateral Squats  #4 – 15 reps

• Woodchops video
• Wipers video - harder
• Wipers video – easier
• Lateral Squats video

Superset #4 – Shuffle Lunge & BodyWeight SkullCrushers

Technique: As Many Reps As Possible in 5 minutes

• Shuffle Lunges – 40 reps max per set
• SkullCrushers – 10 reps max per set

Do as many sets as possible in 5 min – if you need a time, get a Gymboss

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, it’s either 30min + of cardio or 20 x 10 sec HIIT bike sprints

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