Workout Of The Week June 20, 2012

This weeks workout will focus on upper body.  As usual I will mix in cardio intervals. You will need one heavy-ish dumbbell and you might need a lighter one for the shoulder exercises, especially the rear lateral raise.

After Warm Up

Perform all the exercises below on one side before switching.
Single arm shoulder press X8
Suitcase Lift X8
*photo shows a regular upright row but I want you to point your elbow behind you and pretend you are picking up a suitcase.
Rear lateral raise X8
Repeat all of the above for three sets without rest.  One side will be resting while the other side is working so try to push through from one arm to the other.

25 squat thrusts
20 squat hold then jump up
*Hover at the bottom for a count of 2 and then explode up landing back in the deep squat
15 bodybuilders

Perform all exercises below on one side before switching
Hold one dumbbell over your head and perform a staggered stance, stable lunge (don't move your feet) for 15 repetitions
*photo shows dumbbell at shoulder but I want you to hold the dumbbell overhead with a straight arm.  Remember you don't move your feet.
Hold dumbbell by your side and perform suitcase squats for 15 reps
Hold dumbbell at shoulder and perform reverse lunges for 15 reps
Repeat the above for three sets with a brief rest between sets.

Repeat squat thrusts, squat hold hop and bodybuilders

Place dumbbell on floor between your hands and perform 15 push ups, chest should touch the dumbbell on every repitition.
*photo shows no dumbbell but I want you to put one on the floor and touch your chest to it every time.
Flip over and perform 15 Turkish get ups
Flip back over and perform 15 plank row, on one side only.
Rest briefly and then repeat for two more rounds.

 

Repeat squat thrusts, squat hold hop and bodybuilders

Perform 20 sit ups and 10 walking planks on each side.  Repeat for two more rounds.

Workout Of The Week June 5, 2012

W.O.W. 6/5/2012

This workout is short and efficient.  As per usual you can do it at home or in the gym because you just need a set of dumbbells and a relatively small space.  By request this work out does not include running as one of the drills:)


Warm up with some basic calisthenics like jacks, squat pulse and push ups.

Perform the following exercises back to back for a total of five complete rounds.
#1 Bicep curl shoulder press X15
#2 DB squat thrust with a push up then row R and row L before you hop up
(image does not show the push up so don't forget to insert it as soon as you
#3 kick your feet back, hands stay on the dumbbells) X15
#4 French press X15
#5 Slalom over both dumbbells (or hurdle)  X30

#6 Stable stance split lunge R X15

#7 Stable stance split lunge L X15

#8 Single leg squat thrust R X15

#9 Single leg squat thrust L X15
#10 Bicycle X30

#11 Jackknife X15

#12 Mountain climber X30

Back to the top

Bicep curl shoulder press X15

DB squat thrust with a push up then row R and row L before you hop up
(image does not show the push up so don't forget to insert it as soon as you
kick your feet back, hands stay on the dumbbells) X15













 French press X15

 Slalom over both dumbbells (or hurdle)  X30

Stable stance split lunge R X15

Stable stance split lunge L X15

Single leg squat thrust R X15

Single leg squat thrust L X15

Bicycle X30

           

                                                                                                           

 Jackknife X15

 Mountain climbers X30

Go immediately back to the top without a rest and continue 

until you have completed the five rounds.