Best Body Workout – 2013 – Week 9 – Day 1

hardbody

This week’s workouts are identical to last week, except for one major difference….we’re decreasing the number of sets while increasing the number of reps per set. This is the second time through on this workout and I expect you to do better than last time.

less-talk-more-walk

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

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

snoopy-pushup

  1. Push-Ups
  2. McGill Crunches
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 50% of those reps per set
  • For example, If the best you can do with push-ups in a single set is 12 reps, I want you to do 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • If you can’t do floor push-ups, please modify with an easier version – push-ups off of a bench/chair for example.
  • Same protocol for the McGill Crunches
  • Minimize rest between sets
  • Alternate between push-ups and crunches
  • Perform 3-6 supersets
  • You’re aiming for 6 supersets, but I wan’t you to stop if you form starts to get sloppy

mcgill-crunch

Calisthenics #1

  1. Dynamic Scissor Lunges – 40 reps

shuffle-jump-lunge

  • 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 #2

single-leg-hip-thrust

  1. 1 Leg Hip Thrust – with bent knee
  2. Side Plank
  • Guess-timate the maximum number of reps you could do for the Hip Thrusts
  • Perform 50% 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 6 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For Side Planks, I want 30 seconds per set per side
  • Minimize rest between sets
  • Alternate Hip Thrust one leg / Plank one side / Hip Thrust other leg / Plank other side
  • Perform this sequence 3 times
  • This means you will do 3 sets per leg and 3 sets of planks to each side

side-plank

Calisthenics #2

  1. Jumping Jacks – 40 reps

Jumping_Jack

Superset #3

lateral-squat

  1. Lateral Squat
  2. Body-Weight Shoulder Press
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 50% 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 6 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 Lateral Squat to the left/ Lateral Squat to the right / Shoulder Press
  • Perform this sequence 3 times
  • This means you will do 3 sets of presses and 3 sets to each side for lateral squats

modified-bw-shoulder-press

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.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]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]

6 thoughts on “Best Body Workout – 2013 – Week 9 – Day 1

      1. Well, is there some kind of intermediate exercise that I can do to build those up? Because even now I can’t do the hip thrusts–I can’t get my hips up high enough.

      2. You can cut the time per set down to 20 or 15 sec, or complete a set with 2 leg HT when your 1 leg HTs start to fail, or take mini-breaks between sets

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