Here’s your second workout for week # 10

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WORKOUT WARM-UP

1.  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

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2.  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


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3.  1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

And now for the…WORKOUT

Superset # 1

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Vertical Wood Chops / Slams – (cable, band or medicine ball)

  • 7 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

Jumping Jacks

  • 7 sets
  • 40 reps per set
  • Bodyweight only

Exercise #3

2 Arm Cable Bicep Curls

  • 7 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Superset # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2-5 minutes rest between supersets

Exercise #1

Zercher or Goblet Squats – (barbell, dumbbell or kettlebell)

  • 10 sets
  • 5 reps per set…
  • Using a weight that would allow you to perform 10 repetitions with good form

Exercise # 2

1 Leg Deadlift

  • 10 sets
  • 10-20 reps per leg
  • Bodyweight or DBs

Superset # 3

  • 3 exercises performed back to back
  • 7 sets of each exercise
  • No rest between sets

Exercise #1

Alternating Shoulder Press (See Saw Press) – (dumbbells)

  • 7 sets
  • 10 reps per arm per set…
  • Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 2

2 Arm Dumbbell Floor Chest Press

  • 7 sets
  • 10 reps per set…
  • Using a weight that would allow you to perform 20 repetitions with good form

Exercise # 3

Reverse Crunch

  • 7 sets
  • Max reps per set…
  • Bodyweight

That’s it, you’re done for today.

Stretch and go home

Tomorrow, it’s cardio & stretching (lots of stretching)