Best Body Workout – 2012 – Week 41 – Day 3

Last workout of the week. Get 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


Workout Module #1

Body-Weight Squats – 4 Minute Tabata protocol

  • 20 seconds work – as many reps as possible
  • 10 seconds rest
  • Repeat for 8 total work sets / 4 minutes total time
  • video

Note – You’re going to need an interval timer for this

Workout Module #2

Pull-Downs or Pull-Ups – 5 x 5 Protocol

  • Bodyweight or Bodyweight + added weight or Cables or Bands – your choice
  • Choose a weight you “could” perform 10 reps with (10RM)
  • Perform 5 sets of 5 reps
  • Keep rest periods as short as possible
  • Cable Pulldown video
  • Band Pulldown video
  • Pull-Ups with added weight video

Workout Module #3

Tricep Dips & DB Bicep Curls – 5 Minute EDT Protocol

  • Alternate between sets of Dips & Bicep Curls for 5 minutes
  • 5 reps maximum per set…even if you can do more
  • Keep rest periods as short as possible
  • The goal is to go from exercise to exercise without resting for the entire 5 minutes
  • Tricep Dips video
  • Bicep Curls video

Workout Module #4

Single Arm DB FLys – 10 x 10 Protocol

Image depicts 2-Arm FLy
  • Perform 5 reps per arm for 10 sets (100 reps total – 50 per arm)
  • Keep rest periods as short as possible
  • Keep your core tight throughout this exercise
  • Single Arm DB FLy video

Workout Module #5

5 Minutes of HIIT Sprints using a 10 Sec Work : 20 Sec Rest protocol

  • Use whatever method of sprints you prefer – Bike, Elliptical, Outdoor Hill or Flat Sprints, etc…
  • Sprint for 10 seconds
  • Rest for 20 seconds
  • Repeat for 10 total work sets / 5 minutes total time

Note – You’re going to need an interval timer for this

Alright, that’s it for this workout. If you care about your workout recovery, you will go and do 20 minutes of stretching & foam rolling….focusing on your tight bits.

Tomorrow, you can rest or do some slow cardio or yoga or go for a long walk, etc…nothing intense. Back at it next week.