Best Body Workout – 2012 – Week 36 – Day 2

fit or fat 6 pack or keg Best Body Workout – 2012 – Week 36 – Day 2

Same theory as yesterday…different exercises

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
[box type="note"]We’re keeping the reps the same as last week on this superset.[/box]
  • 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 – 10 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Pulldown #1 – 10 reps
  • Overhead Press  #1 – 10reps
  • Pulldown #2 – 9 reps
  • Overhead Press  #2 – 9 reps
  • Pulldown #3 – 8 reps
  • Overhead Press  #3 – 8 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 icon sad Best Body Workout – 2012 – Week 36 – Day 2
  • Choose a weight that is appropriate for the first set – 10 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Woodchops or Wipers #1 – 10 reps
  • Lateral Squats  #1 – 10 reps
  • Woodchops or Wipers #2 – 8 reps
  • Lateral Squats  #2 – 10 reps
  • Woodchops or Wipers #3 – 6 reps
  • Lateral Squats #3 – 10 reps
  • Woodchops or Wipers #4 – 4 reps
  • Lateral Squats  #4 – 10 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

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.