Same workout as last Wednesday. Get ready to kick it’s butt this time.
WORKOUT WARM-UP
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
- This workout consists of 4 Supersets
- Each Superset is made up of 2 exercises
- Each Superset is performed for 5 minutes
- Each Superset is to be performed 1-2 times – for a total of 20-40 minutes
- 1 time for beginners and/or high intensity athletes
- 2 times for experienced and/or endurance based athletes
- Rest periods between sets are to be kept to a minimum
- Rest periods between Supersets are to be kept to a minimum
- On the active portion of an exercise (pushing away from the chest on a bench press), I want you to push as hard and fast as possible
- On the recovery portion (lowering the bar to the chest on a bench press), I want you to move in a slower, more controlled manner
Superset #1 – Push Ups & Cable Pull Throughs
- Perform the following 2 exercises back to back for 5 minutes
- Set a timer…watching a clock doesn’t work very well
- Keep rest periods as short as possible
Exercise #1 – Push Up – band resisted/bodyweight
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance – your call
- Perform 5 reps per set – controlled on the way down and quick/powerful on the way up.
Exercise #2 – Cable Pull Throughs
- Use a rope handle and a cable stack
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance – your call
- Perform 5 reps per set – controlled 0n the way down and quick/powerful on the way up.
- Keep your lower back / core tight – don’t round your back
Superset #2 – Ab Crunches on Stability Ball & Terminal Knee Extensions (band or ball)
- Perform the following 2 exercises back to back for 5 minutes
- Set a timer…watching a clock doesn’t work very well
- Keep rest periods as short as possible
Exercise #1 – Ab Crunches on Stability Ball
- Body-Weight only
- Perform 5 reps per set
- For this exercise, I want you to perform both phases of the movement in a controlled manner
Exercise #2 – Terminal Knee Extensions (band or ball)
- Choose a band resistance you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance – your call
- Perform 5 reps per set
- For this exercise, I want you to perform both phases of the movement in a controlled manner
- You can use a small stability ball for this exercise
Superset #3 – Horizontal Cable Woodchops & Cable Bicep Curls & Cable Tricep Pushdowns
- Perform the following 3 exercises back to back for 5 minutes
- Set a timer…watching a clock doesn’t work very well
- Keep rest periods as short as possible
Exercise #1 – Horizontal Cable Woodchops
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance – your call
- Perform 5 reps per set – quick/powerful as you rotate away from the cable stack and controlled as you return
- Let your hips do most of the work – keep spinal twist minimized
Exercise #2 – Cable Bicep Curls using a cable stack
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance – your call
- Perform 5 reps per set – quick/powerful as you curl the weight up and controlled as you return
- video
Exercise # – Cable Tricep Pushdowns using a cable stack
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance – your call
- Perform 5 reps per set – quick/powerful as you extend your arms and controlled as you return to the start position
- Keep your elbows pinned to your sides
- video
Superset #4 – Forward Cable Walks & Rear Delt Flyes
- Perform the following 2 exercises back to back for 5 minutes
- Set a timer…watching a clock doesn’t work very well
- Keep rest periods as short as possible
Exercise #1 – Forward Cable Walks
- Walk forwards as far as the cable allows – that’s 1 rep
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance – your call
- Perform 5 reps per set – controlled as you walk towards the cable stack and quick/powerful on the way away from it.
- Watch your balance with this one
- Instead of using the belt, you can just hold onto a rope handle
Exercise #2 – Rear Delt Flyes – standing (band/dumbbells)
- Choose a weight you could perform 10-20 reps with
- 10 rep weight for strength – 20 rep weight for endurance – your call
- Perform 5 reps per set – controlled as you lower the dumbbells and quick/powerful as you lift them
Alright…that’s all the lifting we’re doing today.
Stretch out your muscles, grab some steam and go have a life.
