Same workout as last week.
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 them..do 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
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
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
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
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?