Workout Goals:

Alright, workout #3

Let’s get to work….

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

Bulgarian Split Squats/Lunges

  • 10 sets
  • 10-30 reps per leg per set…
  • Bodyweight or a DB(s) held in hands at thigh height
  • This exercise focuses primarily on quads

Exercise # 2

DB Pullovers – cross bench or stability ball

  • 10 sets
  • 5-8 reps per set…
  • This exercise focuses primarily on the chest & lats

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Circuit # 2

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

Exercise #1

Standing Pulldowns

  • 10 sets
  • 5 reps per set…
  • This exercise focuses primarily on back (lats) & biceps – secondary focus on core

Exercise # 2

Shuffle Lunge

  • 10 sets
  • 20 reps per set…
  • This exercise focuses primarily on legs & the anaerobic energy system

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Circuit # 3

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

Exercise #1

1 Arm DB Incline Chest Fly (ball or bench)

  • 10 sets
  • 5-8 reps per arm per set…
  • This exercise focuses primarily on chest & core

Exercise # 2

2 Arm DB Incline Reverse Fly

  • 10 sets
  • 5-8 reps per set…
  • This exercise focuses primarily on the rear deltoids (shoulders)

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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

Partial Turkish Get-Ups

  • 10 sets
  • 5 reps per side per set…
  • TGUs  hit your core

Exercise # 2

1 Leg Hip Thrusts

  • 10 sets
  • 10 reps per side per set…
  • This exercise focuses primarily on the hamstrings & glutes
  • Substitute a ball for the bench he is laying on…and if that’s too complicated, you CAN just do them from the floor

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Just discovered these workouts???

Start here or check out the workout archives

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