Best Body Workout – 2012 – Week 42 – Day 2

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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

Hang Clean & Press – 4 Minute Tabata protocol

• 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

Bench Press – 5 x 5 Protocol

• Barbell/Dumbbells/Machine – Flat/Incline – 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

Roll-Outs (or Stir the Pots) / Bulgarian Split Squat – 5 Minute EDT Protocol

• Alternate between sets of Ab-Wheel Roll-Outs (or Stir the Pots) & Bulgarian Split Squats 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
• Stir the Pot video
• Bulgarian Split Squat video

Workout Module #4

Cable or Band Horizontal Woodchops – 10 x 10 Protocol

• The reason I used this image is because I want to illustrate how the woodchop exercise is a TOTAL BODY exercise. Legs, hips, core, back, arms, etc..
• I don’t want you doing the silly waist twist version I see in most gyms
• Choose a weight/resistance that you “could” do for 20 reps (20RM)
• Perform 10 reps per set for 10 sets per side – 200 reps total
• Use your whole body to do this exercise!!!!!
• Keep rest periods as short as possible
• Woodchop 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 Friday.

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