Workout Goals:

Week 22 is a repeat of week 20.

Get ready to push yourself just a leeetle bit harder.

Let’s get to it….

WARMUP

Feel free to substitute warm-up exercises.

The goal of the warm-up is to get your joints to release your natural joint lubrication (synovial fluid) and to warm up your muscles.

The individual exercises don’t matter.

I chose these exercises because I think they are very efficient and get me ready for the workout as quickly and efficiently as possible

.

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

.

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

.

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

.

Each workout will consist of 4 circuits.

Each workout is designed to last 45 minutes (not including warm-up).

If you complete the 4 circuits before the 45 min is up, repeat one of the circuits.

.

Circuit # 1

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

1 Leg Squats

Exercise # 2

Straight Arm Pulldowns

  • 10 sets
  • 5 reps per arm per set…
  • this goal here is to improve lat function in the pulldown. Expect to be weak on this exercise. The goal is to maximize your range of motion. Really try to bring your shoulder blades together.

.

Circuit # 2

  • 2 exercises performed back to back
  • 10 sets of each exercise
  • No rest between sets
  • 2  minutes rest between circuits

Exercise #1

Push Ups (Smith Machine)

  • 10 sets
  • 10 reps per set…
  • If you can push up from the floor, do that. The Smith allows clients to progress towards a floor push-up by gradually increasing the load by changing the angle of their body
  • push-ups focus primarily on triceps & chest

Exercise # 2

Body weight Rows (Smith Machine))

  • 10 sets
  • 10 reps per set…
  • bodyweight rows target your lats, upper back muscles & biceps

.

Circuit # 3

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

Exercise #1

Jumping Jack

  • 7 sets
  • 10 reps per set…
  • the jumping jack is primarily a anaerobic energy system exercise

Exercise # 2

See Saw DB Shoulder Press

  • 7 sets
  • 10 reps per side per set…
  • the see saw press hits your shoulders, triceps & core muscles

Exercise # 3

Prone Bridge

  • 7 sets
  • 30 seconds per set…
  • the prone bridge hits your core muscles

.

Circuit # 4

  • 2 exercises performed back to back
  • 10 set of each exercise
  • No rest between sets
  • 2 minutes rest between circuits

Exercise #1

Stability Ball Crunch

  • 10 sets
  • 10-20 reps per set…
  • Crunches  hit your abs

Exercise # 2

Stability Ball Squats

  • 10 sets
  • 10-20 reps per set…
  • your thighs should be burning

.

Just discovered these workouts???

Start here or check out the workout archives

.

.