Best Body Workout – 2013 – Week 8 – Day 3

Last workout of the week!!!!

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

will overcomes pain1 Best Body Workout – 2013 – Week 8 – Day 3

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 8 – Day 3

  1. Shrug Body Weight Rows – Overhand/Palms away from you
  2. Inch Worms
  • Guess-timate the maximum number of reps you could do for the Rows and Inch Worms
  • Perform 25% 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 3 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 between Rows & Worms
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

What the Heck is a Shrug Row?

It’s the same movement as the regular row, except…you don’t bend your elbows. The entire movement happens in your upper back. It will feel really odd at first, but it is a GREAT back builder.

inch worm Best Body Workout – 2013 – Week 8 – Day 3

Calisthenics #1

  1. Jumping Jacks – 20-40 reps

Jumping Jack Best Body Workout – 2013 – Week 8 – Day 3

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

Superset #2

straight leg hip thrust 300x240 Best Body Workout – 2013 – Week 8 – Day 3

Imagine her doing this single leg

  1. Single Leg Hip Thrust – with a straight leg (don’t bend the knee)
  2. Toes to the Ceiling
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 25% 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 3 reps per set for this workout.
  • Minimize rest between sets
  • Alternate between exercises – Hip Thrust Left/Hip Thrust Right/Toes to the  Ceiling
  • Perform this sequence 4 times

toes to the ceiling 300x225 Best Body Workout – 2013 – Week 8 – Day 3

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

reverse lunge Best Body Workout – 2013 – Week 8 – Day 3

  1. Reverse Lunge
  2. Body Weight SkullCrushers
  • Guess-timate the maximum number of reps you could do for both exercises
  • Perform 25% 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 3 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 Reverse Lunge left leg/Reverse Lunge right leg/BW SkullCrushers
  • Perform this sequence 4 times

bodyweight skullcrusher2 300x262 Best Body Workout – 2013 – Week 8 – Day 3

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.

  [box type="important"]Remember…in 2 or 3 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]

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 12, 2013 at 6:19 pm

    I cannot do those hip thrusts.

    • healthhabits

      April 14, 2013 at 5:02 pm

      Substitute 2-leg straight leg hip thrusts and go with the same percentages

      • healthhabits

        April 14, 2013 at 5:03 pm

        and you don’t have to use a ball – a chair is fine..and if that is too tough, leave both feet on the floor

Leave a Reply