Health Habits Workout – Week 50 – Day 1

Same workout as last week.

Have fun.


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



It’s a very simple workout.

  • 4 exercises performed as a circuit with minimal (zero) rest between sets
  • Using the same weight for all of the exercises
  • 10 sets of each exercise
  • In the first round of the circuit, you perform 10 reps per exercise
  • In the second round – 9 reps, third round – 8 reps, etc…all the way down to the last round of 1 rep per exercise

Exercise 1

1 Hand Overhead KB Squat – try to keep torso as upright as possible – non-weight hand is held between your legs – squat deep enough so that non-weight hand touches the floor

Exercise 2

1 Hand Overhead Shoulder Press using the same arm that was held overhead during the squat. Also using the same dumbbell/kettlebell that you used during the squat

Exercise 3

1 Leg Deadlift using the same arm and the matching leg (ie if you pressed with the right arm, use the right leg to DL & hold the DB/KB in your right hand)

Repeat all 3 Exercises for the other Arm

Exercise 4


For some people, this exercise is way too easy to be performed in the same decreasing rep fashion as the other 3 exercises. If this is the case for you, stick with 10 reps for every set.


  • Repeat this circuit 10 times with decreasing reps per set as outlined above.
  • Keep the rest between sets to an absolute minimum


That’s it – simple ain’t it?