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.