Best Body Workout – 2012 – Week 35 – Day 2
It’s the last time for this workout, so get your grind on.
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 – Backward Cable / Band Sled Drag & Pallof Press
Technique: Medium 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 – 7 reps
- Pallof #1 – 7 reps
- Sled Drag #2 – 6 reps
- Pallof #2 - 6 reps
- Sled Drag #3 - 5 reps
- Pallof #3 - 5 reps
- Sled Drag #4 – 4 reps
- Pallof #4 - 4 reps
- Sled Drag #5 – 4 reps
- Pallof #5 – 4 reps
- Sled Drag #6 – 4 reps
- Pallof #6 – 4 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: Medium 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 – 15 reps – It should be hard to complete this set with good form
- Stick with this weight for sets 2-4
- Pulldown #1 – 15 reps
- Overhead Press #1 – 15 reps
- Pulldown #2 – 12 reps
- Overhead Press #2 – 12 reps
- Pulldown #3 – 10 reps
- Overhead Press #3 – 10 reps
- Pulldown #4 – 7 reps
- Overhead Press #4 – 7 reps
Superset #3 – Band/Cable WoodChops or Windshield Wipers & Lateral Squats
Technique: Medium 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 – 15 reps – It should be hard to complete this set with good form
- Stick with this weight for sets 2-4
- Woodchops or Wipers #1 – 15 reps
- Lateral Squats #1 – 15 reps
- Woodchops or Wipers #2 – 12 reps
- Lateral Squats #2 – 12 reps
- Woodchops or Wipers #3 – 10 reps
- Lateral Squats #3 – 10 reps
- Woodchops or Wipers #4 – 7 reps
- Lateral Squats #4 – 7 reps
Superset #4 – Shuffle Lunge & BodyWeight SkullCrushers
Technique: As Many Reps As Possible in 5 minutes…. same as last week
- 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
Samael
November 15, 2012 at 12:48 pm
I wonder if you could make yourself get into shape with hypnosis training