Best Body Workout – 2012 – Week 36 – Day 1

one arm snatch women 70 l Best Body Workout – 2012 – Week 36 – Day 1

We did this workout three weeks ago…do better this time icon smile Best Body Workout – 2012 – Week 36 – Day 1

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 – 2 Leg Squats & Ab Wheel Roll-Outs

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

  • Any version of Two-Legged Squat is okay with me… back, front, zercher, barbell, dumbbell, band
  • If you don’t have an Ab Wheel, you can use a barbell…if that’s not possible, just do a static bridge for 60 sec
  • Choose a weight that is appropriate for the first set of squats – 10 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Since the reps have decreased, you WILL need to go heavier than last week
  • Ab Wheel reps have increased for the first 2 sets – same as last week for sets #3 & #4
  • Squat  #1 – 10 reps
  • Ab Wheel  #1 – 10 reps
  • Squat  #2 – 8 reps
  • Ab Wheel  #2 – 10 reps
  • Squat  #3 – 6 reps
  • Ab Wheel  #3 – 10 reps
  • Squat  #4 – 4 reps
  • Ab Wheel  #4 – 10 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 from squats to abs to squats with no rest

Superset #2 – 2 Arm Chest Press & 2 Arm Back Row

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

  • Any version of 2 Arm Chest Press is okay with me… barbell, dumbbell, machine, band, flat, incline, decline
  • 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 – 10 reps – It should be hard to complete this set with good form
  • Reps decrease with every set
  • Make the weight selection challenging…if you take it easy, we’re not going to get the effect we want.
  • Chest Press #1 – 10 reps
  • Back Row  #1 – 10 reps
  • Chest Press #2 – 8 reps
  • Back Row  #2 – 8 reps
  • Chest Press #3 – 6 reps
  • Back Row  #3 – 6 reps
  • Chest Press #4 – 4 reps
  • Back Row  #4 – 4 reps

Superset #3 – Swing Snatch & Toes to the Sky

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

  • Any version of Swing Snatch is okay with me… kettlebell, dumbbell, 1 arm, 2 arm
  • Choose a weight that is appropriate for the first set – 15 reps – It should be hard to complete this set with good form
  • Toes to the Sky reps are staying the same as last week
  • Swing Snatch #1 – 15 reps
  • Toes to the Sky  #1 – 30 reps
  • Swing Snatch #2 – 13 reps
  • Toes to the Sky  #2 – 25 reps
  • Swing Snatch #3 – 10 reps
  • Toes to the Sky #3 – 20 reps
  • Swing Snatch #4 – 8 reps
  • Toes to the Sky  #4 – 15 reps

Superset #4 – Jumping Jacks & Push-Ups

Technique: As Many Reps As Possible in 5 minutes

  • Same as last week
  • Jumping Jacks – 20 reps max per set
  • Push-Ups – 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

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.

Leave a Reply