Best Body Workout – 2013 – Week 5 – Day 1

It’s week #5 and we’re about to launch a 6 week program that…

  1. Is loaded with advanced training methodologies,
  2. BUT is designed to be simple enough for a beginner to understand and execute.

That’s the plan…. If you find that the program is too complicated for you, please please please leave a comment and I will modify it. Seriously…leave a comment. You will be doing me and the rest of the readers a big favor.

fit-is-sexy

THE WARM-UP

This is the same warm-up as always. The goal is to lubricate your joints, mentally get you in workout mode  and physically warm up your muscles – making them more elastic and ready to work.

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

  • We’re  not going to be timing your supersets this time. However, I do want you to time the “WORKOUT” part of the workout – 30 minutes – not including warm-up and cool down. Start your timer when you are starting the work sets. When the timer goes off, move on to the COOL DOWN.
  • We are going to alternate between resistance training supersets and calisthenic style exercises (ex jumping jacks).
  • Like the first 4 weeks, we’re going to keep rest periods as short as YOUR fitness level will allow.
  • No sitting while you’re resting – stretch a muscle if you need to catch your breath
  • Don’t sacrifice good for for a few extra reps – watch the videos
  • Push yourself as hard as YOU can. Pretend I am there…screaming at you!!!!

Superset #1

snoopy-pushup

  1. Push-Ups
  2. McGill Crunches
  • Guess-timate the maximum number of reps you could do for each exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do with push-ups in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • If you can’t do floor push-ups, please modify with an easier version – push-ups off of a bench/chair for example.
  • Same protocol for the McGill Crunches
  • Minimize rest between sets
  • Alternate between push-ups and crunches
  • Perform 4-8 supersets
  • You’re aiming for 8 supersets, but I wan’t you to stop if you form starts to get sloppy

mcgill-crunch

Calisthenics #1

  1. Dynamic Scissor Lunges – 40 reps

shuffle-jump-lunge

  • Feel free to sacrifice a little depth to keep up the speed and get your 40 reps.
  • Think of this more like jumping jacks than strength-training lunges

Superset #2

single-leg-hip-thrust

  1. 1 Leg Hip Thrust – with bent knee
  2. Side Plank
  • Guess-timate the maximum number of reps you could do for the Hip Thrusts
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • For Side Planks, I want 30 seconds per set per side
  • Minimize rest between sets
  • Alternate Hip Thrust one leg / Plank one side / Hip Thrust other leg / Plank other side
  • Perform this sequence 4 times
  • This means you will do 4 sets per leg and 4 sets of planks to each side

side-plank

Calisthenics #2

  1. Jumping Jacks – 40 reps

Jumping_Jack

Superset #3

lateral-squat

  1. Lateral Squat
  2. Body-Weight Shoulder Press
  • Guess-timate the maximum number of reps you could do for both exercise
  • Perform 25% of those reps per set
  • For example, If the best you can do in a single set is 12 reps, I want you to do 3 reps per set for this workout. It won’t seem like much, but it’s part of my master plan for you.
  • Minimize rest between sets
  • Alternate Lateral Squat to the left/ Lateral Squat to the right / Shoulder Press
  • Perform this sequence 4 times
  • This means you will do 4 sets of presses and 4 sets to each side for lateral squats

modified-bw-shoulder-press

For some of you, this is the end of the “workout” portion of the workout. For some of you, the 30 min timer may have gone off before you finished the entire workout. For others, you may finish so quickly that you have to start over again at the beginning.

Either way, when the 30 minutes buzzer goes off, it’s time to stop and move on to the Cool-Down portion of the workout.

Let YOUR fitness level and recovery ability dictate how many more supersets you are going to perform. Ditch the ego…use some common sense.

THE COOL DOWN

For the cool down, I want you to take 15 minutes and do some physical therapy on your muscles.

  • Grab a rope, band tennis ball, lacrosse ball, yoga ball, golf ball wrapped up in a sock or one of these and start mashing your muscles. Here are some “how-to” videos.

TOMORROW’S WORKOUT (optional) Tomorrow, feel free to do 20-40 minutes of cardio. Go for a walk, jog, run on the treadmill, swim laps, ride your bike, etc…

Calculate Your Own Maximum Aerobic Training Heart Rate

To find your maximum aerobic training heart rate, there are two important steps.

  • First, subtract your age from 180.
  • Next, find the best category for your present state of fitness and health, and make the appropriate adjustments:
  1. Subtract your age from 180.
  2. Modify this number by selecting among the following categories the one that best matches your fitness and health profile:
  • If you have or are recovering from a major illness (heart disease, any operation or hospital stay, etc.) or are on any regular medication, subtract an additional 10.
  • If you are injured, have regressed in training or competition, get more than two colds or bouts of flu per year, have allergies or asthma, or if you have been inconsistent or are just getting back into training, subtract an additional 5.
  • If you have been training consistently (at least four times weekly) for up to two years without any of the problems just mentioned, keep the number (180–age) the same.
  • If you have been training for more than two years without any of the problems listed above, and have made progress in competition without injury, add 5. For example, if you are thirty years old and fit into category (b), you get the following: 180–30=150. Then 150–5=145 beats per minute (bpm).
  • If you can’t monitor your heart rate, I want you to use the “talk test”. With the TT, you should be ABLE to talk to your training partner…but you won’t WANT to.

WEDNESDAY’S WORKOUT

Wednesday, we get back to a resistance training.

[box type=”important”]In 2 or 3 weeks, I want to start adding in some band training. I highly recommend you do not the cheap tube-style exercise bands. Buy the flat/square style bands. They don’t break and will last you forever. I have had my first set for over 10 years. If you don’t have any, you can pick some up for a good price at Rogue Fitness.

Plus, if you end up buying some by following THIS LINK, Rogue Fitness will kick back 5% of the purchase price to me.

Thanks in advance for everyone who helps throw a little bit of moolah my way. [/box]

2 thoughts on “Best Body Workout – 2013 – Week 5 – Day 1

  1. When I started this workout I couldn’t see the picture for the 1 leg hip thrust, and I thought it was the one where you put your foot on a bench, so I did it that way (no bench, had to use my couch). It made my hamstring right behind my knee feel like it was about to cramp up every time I did the move.

    After the workout, I refreshed the page and the pic loaded, and I could see that you’re supposed to have your foot on the ground. So I tried to do a couple that way, and they were even harder than when I had my foot up–I could barely do them. What gives?

    Also, I got through the sets in less than 30 minutes, but when I started through a second time I had to go a lot slower because I was starting to feel nauseous during the crunches. Not a big motivator.

  2. Re the hip thrust, when you change the angle of the exercise – foot elevated, leg bent, leg straight, etc… you change how your hamstrings, glutes and calves are affected. For example, straighter legs puts your hams in a weak position so your glutes have to do more of the work.

    My suggestion for you is to modify the exercise so that it works best for YOU. If legs elevated works better for you right now…do that. Play with your knee bend too.

    Re the nausea, feel free to extend rest periods to prevent this from happening. This is a sign that you are at your limit…but it’s a sign that you can do without.

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