For today’s workout, we’re going to try a variation of Monday’s workout.
The sprints are designed to target your nervous system and ask your muscles to contract ultra-fast and ultra-powerfully, while the slo-mo weight-lifting exercises dramatically increase muscular time-under-tension and play with your energy systems in a very unique way.
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
Exercise #1 – HIIT sprints
2 x 10 second sprints @ 100% intensity with a 50 second rest between sprints
How you sprint is up to you – bike, rowing machine, versa climber, skipping rope, treadmill…but I suggest you go with a bike.
Exercise #2 – Bodyweight Skullcrushers
5 reps, performed as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up. Embrace the burn
Exercise #3 – HIIT sprints
3 x 10 second sprints @ 100% intensity with a 50 second rest between sprints
Exercise #4 – 2 Leg Bodyweight Squats…with heels raised
5 reps per leg, performed as slowly as possible while still keeping the movement smooth. Stay up on the balls of your feet.
Exercise #5 – HIIT sprints
3 x 10 second sprints with a 40 second rest between sprints
Exercise #6 – Slo-Mo DB Bicep Curls
5 reps, performed as slowly as possible while still keeping the movement smooth. Choose a very light pair of dumbbells.
Exercise #7 – HIIT sprints
2 x 10 second sprints with a 20 second rest between sprints
Exercise #8 – BW Bridge / Plank
Hold the position for between 30-120 seconds. DO NOT let your back arch. Stay straight from head to heels.
Now for the fun part….I want you to repeat this workout 1-2 more times.
- Stopping when you reach 60 minutes of total workout time
- And lowering the reps down to 3 if you can’t keep the reps smooth and slow.
I did this workout yesterday and during my last set of push-ups, my arms & legs were shaking as I tried to keep the reps ultra-slow.
After that, you’re done for the day.
Stretch and go home
Tomorrow, it’s some easy cardio & stretching (lots of stretching)
Next week is all new.