Best Body Workout – 2012 – Week 40 – Day 3
Last resistance 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
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
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
Barbell Back Squats or Leg Press – 5 x 5 Protocol
- I would prefer you to do squats, but if you are inexperienced and unsure of your form, do leg presses instead.
- Choose a weight you “could” perform 10 reps with (10RM)
- Perform 5 sets of 5 reps
- Keep rest periods as short as possible
- squat video
Workout Module #3
Incline Dumbbell Flys / Incline Dumbbell Reverse Fly – 5 Minute EDT Protocol
- Alternate between sets of Incline DB Flys and Incline Reverse DB Flys 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 one exercise to the other without resting for the entire 5 minutes
- Roll-Out video
- Reverse Incline Dumbbell Fly video
- Incline Dumbbell Fly video
Workout Module #4
Alternating Dumbbell Press & Single Arm Cable (or band) Pulldown – 10 x 10 Protocol
- 50 reps per arm per exercise
- This means 100 reps of presses – 50 each arm
- and 100 pulldowns – 50 each arm
- Choose a weight/resistance that you “could” do for 20 reps (20RM)
- Perform 10 reps per set for 10 sets per side
- Keep rest periods as short as possible
- Dumbbell Press video
- Single Arm Pulldown 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.
Next week, same theory – new exercises
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