Workout Goals:

Alright, workout #2 – have fun!

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

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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….

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WORKOUT

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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.

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Circuit # 1

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

Exercise #1

High Rep Hip Thrusts

  • 10 sets
  • 30 reps per set…
  • Bodyweight or a DB placed on your hips
  • Hip Thrusts focus primarily on hamstrings & glutes

Exercise # 2

DB Floor Chest Press

  • 10 sets
  • 5-8 reps per set…
  • Floor Presses focus on the chest & triceps…and are harder than bench presses

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Circuit # 2

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

Exercise #1

DB Lateral Raises

  • 7 sets
  • 5 reps per set…
  • Laterals focus primarily on the side & front deltoid muscles

Exercise # 2

Alternating DB Bicep Curls

  • 7 sets
  • 10 reps per arm per set…
  • bicep curls hit your…uhm…biceps?

Exercise # 3

DB Overhead Press

  • 7 sets
  • 10 reps per arm per set…
  • Overhead presses hit your shoulder muscles

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Circuit # 3

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

Exercise #1

Shuffle Lunge

  • 7 sets
  • 20 reps per set…
  • the shuffle lunge is primarily a anaerobic energy system exercise

Exercise # 2

Leg Press

  • 7 sets
  • 15 reps per set…
  • the leg press hits your legs muscles – primarily quads

Exercise # 3

Side Lunge

  • 7 sets
  • 10 reps per side per set…
  • the side lunge hits glutes and adductors

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Circuit # 4

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

Exercise #1

Ab Wheel Roll-Outs

  • 10 sets
  • 5-10 reps per set…
  • Roll outs  hit your core

Exercise # 2

Bottom 1/2 Squats

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

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Just discovered these workouts???

Start here or check out the workout archives

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