Best Body Workout – 2012 – Week 48 – Day 3

bruce lee ripped Best Body Workout – 2012 – Week 48 – Day 3

Last workout of the week…and it’s completely different from the other two workouts. Have fun.

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

Superset #1 – Side Delt Lateral Raise & 2 Arm Bicep Curls

lateral raise 300x300 Best Body Workout – 2012 – Week 48 – Day 3

Technique: High Rep Super-Sets combined with very short rest periods

  • You can use bands, DBs, KBs for both lifts
  • Choose a weight that is appropriate for the first set – 30 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Laterals #1 – 30 reps
  • Bicep Curls  #1 – 30 reps
  • Laterals #2 – 25 reps
  • Bicep Curls  #2 – 25 reps
  • Laterals #3 – 20 reps
  • Bicep Curls  #3 – 20 reps
  • Laterals #4 – 15 reps
  • Bicep Curls  #4 – 15 reps

Superset #2 – 2 Arm Chest Press & 2 Arm Back Row

standing row 300x232 Best Body Workout – 2012 – Week 48 – Day 3

Technique: High Rep Super-Sets combined with very short rest periods

  • Any version of 2 Arm Chest Press is okay with me… barbell, dumbbell, machine, band, flat, incline, decline
  • Same thing for 2 Arm Rows – standing, seated, barbell, dumbbell, band, cable, bodyweight, bodyweight + vest
  • Choose a weight that is appropriate for the first set – 30 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Chest Press #1 – 30 reps
  • Back Row  #1 – 30 reps
  • Chest Press #2 – 25 reps
  • Back Row  #2 – 25 reps
  • Chest Press #3 – 20 reps
  • Back Row  #3 – 20 reps
  • Chest Press #4 – 15 reps
  • Back Row  #4 – 15 reps

Superset #3 – Swing Snatch & Toes to the Sky

kettlebell swing 300x186 Best Body Workout – 2012 – Week 48 – Day 3

Technique: High Rep Super-Sets combined with very short rest periods

  • Any version of Swing Snatch is okay with me… kettlebell, dumbbell, 1 arm, 2 arm
  • Choose a weight that is appropriate for the first set – 30 reps – It should be hard to complete this set with good form
  • Stick with this weight for sets 2-4
  • Swing Snatch #1 – 30 reps
  • Toes to the Sky  #1 – 30 reps
  • Swing Snatch #2 – 25 reps
  • Toes to the Sky  #2 – 25 reps
  • Swing Snatch #3 – 20 reps
  • Toes to the Sky #3 – 20 reps
  • Swing Snatch #4 – 15 reps
  • Toes to the Sky  #4 – 15 reps

Superset #4 – Jumping Jacks & Push-Ups

Jumping Jack Best Body Workout – 2012 – Week 48 – Day 3

Technique: As Many Reps As Possible in 5 minutes

  • Jumping Jacks – 20 reps max per set
  • Push-Ups – 10 reps max per set

Do as many sets as possible in 5 min – if you need a timer, get a Gymboss

Okay, that’s it for the sweaty stuff. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Next week, it’s an all new workout.

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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