Best Body Workout – 2012 – Week 36 – Day 3

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Last Best Body workout of the week…

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 – Hip Thrust / Romanian Deadlift & McGill Crunch

Technique: Medium 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
• For the Crunches – try to hold the crunch position for a second on each rep to make the most of the lower # of reps

• Hip Thrust #1 – 20 reps
• McGill Crunch  #1 – 20 reps
• Hip Thrust #2 – 15 reps
• McGill Crunch  #2 - 15 reps
• Hip Thrust #3 - 12 reps
• McGill Crunch #3 - 12 reps
• Hip Thrust  #4 – 10 reps
• McGill Crunch  #4 - 10 reps
• Hip Thrust #5 – 10 reps
• McGill Crunch #5 – 10 reps
• Hip Thrust #6 – 10 reps
• McGill Crunch #6 – 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 between exercises with no rest

• Hip Thrust video
• Romanian DL video
• McGill Crunch video

Superset #2 – Side Delt Lateral Raise & 2 Arm Bicep Curls

Technique: Medium 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 – 8 reps – It should be hard to complete this set with good form
• Stick with this weight for sets 2-4

• Laterals #1 – 8 reps
• Bicep Curls  #1 – 8 reps
• Laterals #2 – 7 reps
• Bicep Curls  #2 – 7 reps
• Laterals #3 – 6 reps
• Bicep Curls  #3 – 6 reps
• Laterals #4 – 5 reps
• Bicep Curls  #4 – 5 reps

• Laterals video
• Curls video

Superset #3 – Bulgarian Split Squat  & Rear Delt Lateral Raise

Technique: Medium 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 – 10 reps – It should be hard to complete this set with good form
• Stick with this weight for sets 2-4

• Bulgarians #1 – 10 reps
• Rear Delt Laterals  #1 – 10 reps
• Bulgarians #2 – 8 reps
• Rear Delt Laterals  #2 – 8 reps
• Bulgarians #3 – 6 reps
• Rear Delt Laterals #3 – 6 reps
• Bulgarians #4 – 5 reps
• Rear Delt Laterals  #4 – 5 reps

• Bulgarians video
• Rear Delt Laterals video

Superset #4 – Air Squats & Stir The Pots

Technique: As Many Reps As Possible in 5 minutes….same as last week

• 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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