Goals: This is another “bridge” week designed to allow your energy systems a break from the high intensity workouts you have been doing for the past four weeks.
After this week, we will be returning to another high intensity phase.
And now on to the warm-up….
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1. 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
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2. 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
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3. 1 Arm Swing Snatch – 25 reps per arm – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
and now for the….
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WORKOUT
Exercise #1
Your choice..either Pulldowns or Pull Ups
warm up with some sets of 10 reps..building up to a weight that you could perform a max 15 reps
* Choose the weight that you could perform 15 reps with
* Then do 25 reps by…
* banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps
Rest 5-10 minutes, and then do the same thing with
Exercise #2
Bodyweight Skullcrushers
- Warm up with a couple of 10 rep sets
- And then try to get between 20-60 reps
* banging out those first 10 or so in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps ,,,rest again…lift again…rest again…until you get to (50-80) reps
Rest 5-10 minutes, and then do the same thing with
Exercise #3
Shoulder Press (barbell, dumbbell, machine)
* Choose a weight that you could perform 15 reps with
* Then do 25 reps by…
* banging out those first 15 in normal fashion…rest for a few seconds – drawing in 4 big breaths…and then bang out a few more reps (1-5),,,rest again…lift again…rest again…until you get to 25 reps
That’s it, you’re done for today.
Go home
Tomorrow, it’s cardio & stretching (lots of stretching)
New workout for Monday
Health Habits 