Best Body Workout – 2012 – Week 40 – Day 1

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I have no idea how to label this new workout phase….

• It’s designed to be scalable for all sorts of trainees – from intermediate trainees all the way up to pro athletes.
• It’s designed to improve strength, power & anaerobic endurance
• It’s designed to burn a ton of calories via post-workout EPOC
• It’s designed to give you maximum results in a minimum amount of time
• It uses some Tabata
• It uses some HIIT
• It uses some HIRT
• It uses a 5×5 protocol
• It uses a modified 10×10 protocol
• It uses a modified EDT protocol

….it uses so many different training concepts, maybe I should just call it the…

Kitchen Sink Workout

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

Workout Module #1

Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol

• 1 hand or 2 hand – your choice
• 20 seconds work – as many reps as possible
• 10 seconds rest
• Repeat for 8 total work sets / 4 minutes total time
• video

Note – You’re going to need an interval timer for this

Workout Module #2

Thrusters – 5 x 5 Protocol

• Barbell or Dumbbells/Kettlebells – your choice
• Choose a weight you “could” perform 10 reps with (10RM)
• Perform 5 sets of 5 reps
• Keep rest periods as short as possible
• video

Workout Module #3

Push-Ups / BW Rows – 5 Minute EDT Protocol

• Alternate between sets of Push-Ups & BW Rows for 5 minutes
• 5 reps maximum per set…even if you can do more
• Keep rest periods as short as possible
• The goal is to go from Push-Up to Row without resting for the entire 5 minutes
• video

Workout Module #4

Band Pulldowns & Bodyweight Skullcrushers- 10 x 10 Protocol

• For the Pulldowns, choose a resistance you “could” perform 20 reps with (20RM)
• Perform 10 reps per set for 10 sets (100 reps total Pulldowns)
• I want you to use strength bands for the Pulldowns, but if they’re not available…cable pulldowns will suffice

• For the Skullcrushers, your body alignment will determine the resistance – Vertical = Easy – Horizontal = Hard
• Perform 10 reps per set for 10 sets (100 reps total Skullcrushers)
• Alternate between Pulldowns & Skullcrushers
• Keep rest periods as short as possible
• Pulldown video
• Skullcrusher video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

• Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
• Sprint for 10 seconds
• Rest for 20 seconds
• Repeat for 10 total work sets / 5 minutes total time

Note - You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it on Wednesday.

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