Alright, it’s the last time for this workout. Next week is something completely new.

And just like last week, if you don’t like any of the exercises I selected, feel free to substitute another, but make sure that you are performing the same body movement. The exercise should also be of a similar intensity.

For example, you could substitute front squats for goblet squats, or BB Presses for Push-Ups, or Shuffle Lunges for Bulgarians of even Glute Ham Raises for the 1 Leg Deadlift. But remember, some exercises require more intensity & effort than others. If you bring in an easier exercise, you need to do something to increase the intensity level – weight, tempo, etc…

Optional Workout o’ the Day

If you perform an optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

Burpees

Swing Snatches

Ab Wheel Roll-outs

2 Leg Hip Thrusts – feet on bench

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Main Workout

Warm-Up

Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of them..do your own thing…as long as it gets the job done.

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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Bodyweight Rows

Push-Ups

Superset #2

Goblet Squat

Band/Cable Woodchops

Superset #3

1 Arm Row – standing cable/band or DB

1 Arm DB Chest Press – cable/band or DB

Superset #4

1 Leg Split Squat aka the Bulgarian Squat

1 Leg Deadlift

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So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.

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