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
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
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
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
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.
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