Best Body Workout – 2013 – Week 7 – Day 2

Same exercises as last week…with the new rep/set scheme that we started on Monday.

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

arms abs quads Best Body Workout – 2013 – Week 7 – Day 2

THE WORKOUT

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

BW row table Best Body Workout – 2013 – Week 7 – Day 2

  1. Body Weight Rows – Overhand/Palms away from you
  2. Prone Plank or Stir the Pots
  • Guess-timate the maximum number of reps you could do for the rows
  • Perform 75% of those reps per set
  • For example, If the best you can do with BW rows in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For the Planks/Stir the Pots – do 30 seconds per set
  • Minimize rest between sets
  • Alternate between rows & core
  • Perform 2-4 supersets
  • You’re aiming for 4 supersets, but I wan’t you to stop if you form starts to get sloppy

stir the pot Best Body Workout – 2013 – Week 7 – Day 2

bridge plank core Best Body Workout – 2013 – Week 7 – Day 2

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping Jack Best Body Workout – 2013 – Week 7 – Day 2

  • I want these performed quickly…if that means 20 reps instead of 40 reps….so be it.

Superset #2

Bulgarian Squat1 300x202 Best Body Workout – 2013 – Week 7 – Day 2

  1. Bulgarian Split Squat
  2. Ab Vacuum
  • Guess-timate the maximum number of reps you could do for the Bulgarians
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout.

Ab Vacuums are performed as follows…

  1. Exhale all the air out of your lungs.
  2. Suck in your gut like Mr. Zane in the pic below
  3. Hold it for time.
  4. For this workout, I want you to give me 150% of the hold time you did last week – If you did 10 seconds, I need you to give me 15 sec today.
  • Minimize rest between sets
  • Alternate between exercises – Bulgarian Left/Bulgarian Right/Ab Vacuum
  • Perform this sequence 2 times

vacuum frank zane Best Body Workout – 2013 – Week 7 – Day 2

Calisthenics #2

  1. Dynamic Scissor Lunges – 40 reps
  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #3

single leg deadlift 291x300 Best Body Workout – 2013 – Week 7 – Day 2

  1. Single Leg Straight Leg Deadlift
  2. Body Weight Rows – Underhand/Palms toward you
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 75% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 9 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate SLDL left leg/SLDL right leg/BW Rows
  • Perform this sequence 2 times

palms facing 300x225 Best Body Workout – 2013 – Week 7 – Day 2

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

FRIDAY’S WORKOUT

Friday, we get back to a resistance training.

[box type="important"]Remember…in a few weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

Reference

  • Excess Post-exercise Oxygen Consumption
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.

3 Comments

  1. Brit

    April 5, 2013 at 5:56 pm

    I still don’t understand how you’re supposed to do the ab vacuum and still breathe. Especially in the middle of the workout, when you’re already breathing heavily.

    • healthhabits

      April 7, 2013 at 7:02 am

      Try this – blow out all your air..suck in your belly..keep the muscles tight and the belly drawn in…and try to keep breathing..with the belly sucked in

      • Brit

        April 8, 2013 at 9:42 pm

        …yes, I got that from the original instructions and video. I was hoping there were some additional tips, but apparently not.

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