Best Body Workout – 2012 – Week 36 – Day 1

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We did this workout three weeks ago…do better this time

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 – 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

• Front Squat video
• Intro to Back Squat video
• Ab Wheel Roll-Out video

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

• Chest Press video
• Back Row video

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

• Swing Snatch video
• Toes to the Sky video

Superset #4 – Jumping Jacks & Push-Ups

Technique: As Many Reps As Possible in 5 minutes

• 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

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