Best Body Workout – 2012 – Week 43 – Day 3

tabata old lady squat Best Body Workout – 2012 – Week 43 – Day 3

Last workout of the week. Get to work.

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

Body-Weight Squats – 4 Minute Tabata protocol

tabata old lady squat1 280x300 Best Body Workout – 2012 – Week 43 – Day 3

  • 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

Pull-Downs or Pull-Ups – 5 x 5 Protocol

cat pull ups 213x300 Best Body Workout – 2012 – Week 43 – Day 3

  • Bodyweight or Bodyweight + added weight 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
  • Cable Pulldown video
  • Band Pulldown video
  • Pull-Ups with added weight video

Workout Module #3

Tricep Dips & DB Bicep Curls – 5 Minute EDT Protocol

tricep dip Best Body Workout – 2012 – Week 43 – Day 3

  • Alternate between sets of Dips & Bicep Curls 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
  • Tricep Dips video
  • Bicep Curls video

Workout Module #4

Single Arm DB FLys – 10 x 10 Protocol

Bulgarian Squat 300x202 Best Body Workout – 2012 – Week 43 – Day 3

  • Perform 5 reps per arm for 10 sets (100 reps total – 50 per arm)
  • Keep rest periods as short as possible
  • Keep your core tight throughout this exercise
  • Single Arm DB FLy 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 next week with all new stuff.

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.

1 Comment

  1. abacare

    November 23, 2012 at 1:44 am

    Funny pictures in this blogpost! I like looking for mew workouts and this one sounds great! Just a question, what do you consider as a long walk?

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