Last resistance workout of the week.


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


Workout Module #1

Dumbbell / Kettlebell Swing – 4 Minute Tabata protocol

  • 1 hand or 2 hand – your choice
  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Barbell Back Squats or Leg Press – 5 x 5 Protocol

  • I would prefer you to do squats, but if you are inexperienced and unsure of your form, do leg presses instead.
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • squat video

Workout Module #3

Incline Dumbbell Flys / Incline Dumbbell Reverse Fly – 5 Minute EDT Protocol

  • Alternate between sets of Incline DB Flys and Incline Reverse DB Flys for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from one exercise to the other without resting for the entire 5 minutes
  • Roll-Out video
  • Reverse Incline Dumbbell Fly video
  • Incline Dumbbell Fly video

Workout Module #4

Alternating Dumbbell Press & Single Arm Cable (or band) Pulldown – 10 x 10 Protocol

  • 50 reps per arm per exercise
  • This means 100 reps of presses – 50 each arm
  • and 100 pulldowns – 50 each arm
  • Choose a weight/resistance that you “could” do for 20 reps (20RM)
  • Perform 10 reps per set for 10 sets per side
  • Keep rest periods as short as possible
  • Dumbbell Press video
  • Single Arm Pulldown video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Next week, same theory – new exercises