Health Habits Workout – Week 43/Day 3

Last time thru this workout. You should be trying to beat last week’s record on all of the lifts.

Alternately, if you don’t like any of the exercises I selected, feel free to substitute another, but make sure that you are performing the same body movement. The exercise should also be of a similar intensity.

For example, A barbell snatch and a high pull use the same movement, but the snatch is a much more difficult exercise. If you swap in the high pull, you had better be increasing the weight.

If you’re super strong, you can skip the pulldowns and go straight to pullups.

Optional Workout

If you perform this optional Neural Activation Workout a few hours before the main workout for the day, you should see better performance during the main workout.

It takes less than 10 minutes and it really works. So do it.

Here are 4 exercises you can use for today’s NA workout

  • Band/Cable Pulldowns (or chins if you’re really strong)
  • Med Ball Overhead Throws
  • Jumping Squats (BW only)
  • Band/Cable Woodchops – rotate your hips, not your spine

Main Workout


Feel free to mix things up during the warm-up. The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but if you’re getting sick of your own thing…as long as it gets the job done.

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

Today’s workout is a classic HIRT workout designed to burn fat, improve power, strength, speed & your anaerobic energy system.

  • 4 Supersets
  • 5 Minutes per Superset
  • 5 Reps per Set
  • As many Sets as possible in 5 Min
  • Minimize Rest between Sets

Superset #1

Medium Width Pronated Pulldowns

Standing Barbell Press

Superset #2

Barbell Snatch (hanging or from floor)

Med Ball or Band Slam

Superset #3

1 Arm Kneeling Pulldown

1 Arm DB Press

Superset #4

1 Arm DB/KB Swing Snatch – 5 reps per arm per set

Hanging Leg Raise – straight leg or bent knees / bench or bar


So, what’s next?

Most of you can stretch, shower & go home knowing that you have done a heck of a workout.

However, I will be doing another 30 min of hard cardio.

Rowing machine, laps in the pool or on that hybrid treadmill/elliptical machine that I love/hate so much.

Feel free to join me.