Today’s picture expresses the type of intensity I would like to see applied to the following workout…perhaps without the adamantium claws and the homicidal intent.

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

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THE WORKOUT

Same as the past 2 workouts.

  • 4 exercises performed as a circuit with minimal (zero) rest between sets
  • Using the same weight for all of the exercises
  • 10 sets of each exercise
  • In the first round of the circuit, you perform 10 reps per exercise
  • In the second round – 9 reps, third round – 8 reps, etc…all the way down to the last round of 1 rep per exercise

Exercise #1

Chin-Ups / Assisted Chin-Ups or Pulldowns – choose a weight that you can handle for approximately 12 reps with good form

Exercise #2

Bulgarian Split Squat/Lunge – same weight selection as before – 12RM per leg

Exercise #3

Wood Chops – same weight selection as before – 12RM

Note – Exercises 3 & 4 can be performed one after the other OR as a circuit (left leg Bulgarians – Wood Chop right to left – right leg Bulgarians – Wood Chop left to right)

Exercise #4

Dive Bomb or Hindu Push Ups – BW

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  • Repeat this circuit 10 times with decreasing reps per set as outlined above.
  • Keep the rest between sets to an absolute minimum
  • For the freaks amongst us, you can repeat this workout a second time.

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That’s it

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