Best Body Workout – 2012 – Week 43 – Day 2

No time for small-talk…let’s get to sweatin’

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

arrow green arrow Best Body Workout – 2012 – Week 43 – Day 2

THE WORKOUT

Workout Module #1 Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol kettlebell swing Best Body Workout – 2012 – Week 43 – Day 2

  • 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

Back Rows – Standing or Seated – Barbell or Cable or Band – 5 x 5 Protocol

bent over row 283x300 Best Body Workout – 2012 – Week 43 – Day 2

  • Standing or Seated – your choice
  • Barbell or Cables or Bands – 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
  • Seated Cable Row video
  • Standing Cable Row video
  • Standing Band Row video
  • Bent-Over Barbell Row video

Workout Module #3

Toes to the Sky & Single Leg Hip Thrusts – 5 Minute EDT Protocol

single leg hip thrust Best Body Workout – 2012 – Week 43 – Day 2

  • Alternate between sets of Abs & Hip Thrusts 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 exercise to exercise without resting for the entire 5 minutes
  • Toes to the Sky can be done flat on the ground & with bent knees – look after your lower back icon smile Best Body Workout – 2012 – Week 43 – Day 2
  • Single Leg Hip Thrusts video
  • Toes to the Sky video

Workout Module #4

Bulgarian Split Squats- 10 x 10 Protocol

Bulgarian Squat 300x202 Best Body Workout – 2012 – Week 43 – Day 2

  • Perform 10 reps per leg for 10 sets (200 reps total – 100 per leg)
  • Keep rest periods as short as possible
  • Hold onto a dumbbell or wear a weighted vest to increase the resistance (if needed)
  • Bulgarian Split Squat 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.

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.

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