Best Body Workout – 2012 – Week 31 – Day 3
Last Best Body workout of the week, and we’re still going to…
- focus on the most essential training movements,
- subject your muscles to different rep schemes,
- force your energy systems to become even more efficient,
- cause obscene amounts of muscle confusion,
- sett the stage for increased strength, power
- max out EPOC generated weight loss
- and make you even more lean, strong, fit & awesome than you already are (or hope to be)
- New exercises – same rep & rest scheme
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
Superset #1 – Hip Thrust / Romanian Deadlift & McGill Crunch
Technique: High Rep Super-Sets combined with very short rest periods
- For this S/S, I prefer Hip Thrusts to Romanian DLs, but it’s your choice
- Hip Thrust #1 – 40 reps
- McGill Crunch #1 – 40 reps
- Hip Thrust #2 – 35 reps
- McGill Crunch #2 - 35 reps
- Hip Thrust #3 - 30 reps
- McGill Crunch #3 - 30 reps
- Hip Thrust #4 – 25 reps
- McGill Crunch #4 - 25 reps
- Hip Thrust #5 – 20 reps
- McGill Crunch #5 – 20 reps
- Hip Thrust #6 – 5 reps
- McGill Crunch #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
Superset #2 – Side Delt Lateral Raise & 2 Arm Bicep Curls
Technique: High Rep Super-Sets combined with very short rest periods
- You can use bands, DBs, KBs for both lifts
- 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
- Laterals #1 – 30 reps
- Bicep Curls #1 – 30 reps
- Laterals #2 – 25 reps
- Bicep Curls #2 – 25 reps
- Laterals #3 – 20 reps
- Bicep Curls #3 – 20 reps
- Laterals #4 – 15 reps
- Bicep Curls #4 – 15 reps
Superset #3 – Bulgarian Split Squat & Rear Delt Lateral Raise
Technique: High Rep Super-Sets combined with very short rest periods
- Bulgarians can be performed wit Body-Weight only or with a weight vest, barbell or DBs
- Rear Delt Laterals can be performed lying face down on bench, seated on bench or free-standing
- 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
- Bulgarians #1 – 30 reps
- Rear Delt Laterals #1 – 30 reps
- Bulgarians #2 – 25 reps
- Rear Delt Laterals #2 – 25 reps
- Bulgarians #3 – 20 reps
- Rear Delt Laterals #3 – 20 reps
- Bulgarians #4 – 15 reps
- Rear Delt Laterals #4 – 15 reps
Superset #4 – Air Squats & Stir The Pots
Technique: As Many Reps As Possible in 5 minutes
- Air Squats – 40 reps max per set
- Stir the Pots – 10 reps per direction 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 and Sunday… do some low intensity stuff
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