This weekend I have 2 pairs of three exercises. The goal is to choose a weight that is challenging to complete 8-10 reps. Move from one exercise to the next, resting 15-30 sec between each exercise. When finished with the last exercises of each pairing, rest 2 min and then repeat two more times.
Group 1 - x3
1-Arm KB Swings Barbell Bench Press Wide-Rip Pulldowns
Rest 2 min.
*Repeat two more times
Group 2 - x3
Incline DB Press Bulgarian Split Squat w/ DB TRX Low Rows
Rest 2 min.
*Repeat two more times
Finish - x1-2
300 Yard Shuttle Run - Set cones 25 yards apart and repeat 12 times (down and back).
Once again this weekend I am going to focus on core exercises that will fire up your metabolism. These are exercises you can do just about anywhere. By boosting your metabolism, you will continue to burn calories for several hours after the workout.
The only piece of equipment that you will need is a TRX Suspension. If you have a stop watch or a Gym Boss, that will be helpful, otherwise you can estimate your time.
Complete the first three exercises (10 reps each) without resting between each exercise. Then when you finish the last exercise, rest for the same length of time it took you to complete all three exercises. Then repeat all exercises again, resting again for the length of time it took to complete the exercises, and then repeat for a third time.
Each Wednesday you'll get an ab workout to help improve your core strength. Feel free to incorporate these exercises into your normal workout, or make this a workout by itself.
As with all workouts, make sure to warm up. Light movements (5-10 min) to increase body temperature (eliptical machine, or row machine) and some bodyweight exercises (2 sets of 8-10 reps) to warm the muscles (squats, push ups, jumping jacks) are great examples of a warm up.
Ab Workout:
Med Ball Reverse Throws (8 reps per side) - Stand 5 feet from a brick wall (or outside) holding a medicine ball (6-8 lbs) between legs. With knees bent, forcefully stand and throw the ball over your Right shoulder against a wall (or across a field outside). Repeat for reps, then switch sides.
Battle Rope Planks w/ Row (30-sec) - In a plank position with your feet wider than shoulder width, grab the rope and pull your arm back (keeping elbow close to the body), then pull the rope with the other arm. Keep repeating for time.
Swiss Ball Pike (12 reps) - With both feet on a Swiss Ball and in a plank position, pull your hips up and bring feet towards your chest keeping your legs straight. You will end in a reverse V position if done correctly.
Skier Abs (30-sec) - Standing to one side of a bench, grab both sides of the bench with hands and jump both feet up and over landing softly with feet and then immediately jump back to the other side. Keep repeating for time.
TRX Anti-Rotation Press (10 reps per side) - Standing sideways to the TRX Anchor, hold both bottom loops in both hands. With your body leaning at about a 45 degree angle, press both arms straight out in front of you and then pull back to your chest. Repeat for reps, then switch sides.
TRX Hip Drops (10 reps per side) - Stand sideways to the TRX Anchor and hold the TRX handles above head with hands resting on top of your head. Keeping hands on top of head, push hips away from the anchor and then pull back to starting position.
TRX Superman's (30-sec) - Stand underneath the anchor and hold TRX handles in each hand with hands right in front of your shoulders. From a squat position, stand and lean forward as you raise both arms above head and together. At the top position, squeeze your ab muscles. Reverse movement and repeat for time.
Back Extensions (12 reps) - Perform on a back extension machine or Swiss Ball. Only raise upper body until it is in line with the lower body. Pause for a few seconds and repeat for reps.
Pulley Side Crunch (8 reps per side) - Stand sideways to a cable pulley system. Make sure to have a one hand handle hooked at the top position. Grab the pulley with your palms facing towards you. Pull the weight down from your ab muscles (obliques) and NOT with your hand/arm. Let the weight up slowly and repeat. Similar to DB Side Bends movement.
Not that the previous weeks' challenges have been easy, but this week I certainly upped the level of difficulty. Not only is this week a test of strength, but also a test of endurance. A combination of upper body and core exercises combined with a full-body scorcher make this workout one to remember.
Participants had to complete 20 reps for each exercise, and in the fastest time possible. If you can make it through the first exercise without fatiguing, you might have a chance to finish the workout. However, if you struggle with it, it may be difficult to finish.
Here are the exercises for this week, in this order.
1-Leg Burpee w/ hop L - x20 1-Leg Burpee w/ hop R - x20 Biceps Clutch/Curl Combo - x20 Pike -x20 Pull/Push Combo L - x20 Pull/Push Combo R - x20
Make sure if you attempt this workout that you are warmed up, and hydrated. If you have any injuries or recent ailments, I would advise that you do NOT perform this workout. If you have high blood pressure, I would also advise against you participating in this Challenge.
Try to maintain good form for each exercise, especially when fatigue starts to kick in. Once you start to sacrifice good form, rest and regroup before continuing. If you cannot finish all exercises with good form, make note of how long you did the workout for, and then try to improve how long you can go the next time.
Good luck and if you do the Challenge, let me know your time. Can you beat 6:50???
This weekend, the emphasis will be on core strength. Although there is only 1 "core exercise" (Russian Twists) in the workout, you will notice that all exercises in one way or another engage the core muscles during the movement.
The exercises are not extremely difficult, but they are not easy at the same token. Select a weight that is challenging to complete the 10-12 reps.
Perform 3-4 sets of all exercises, 10-12 reps total, or per side, with minimal rest between each exercise. Then rest 1 min between each set. Warm up 10-15 min
1. Barbell Forward Lunge onto Step - To help give you more hip mobility, lunge onto a box or step that is about 6" high. This will allow your back knee to drop even lower than if lunging on the ground.
2. Burpees with Rope Swings - shoot for 5 sec. of rope swings in between the 10-12 burpees
3. Side Lunge with Knee Lift and Overhead Press - you can use either a weighted bar (like in the video) or dumbbells to preform this exercise. When lifting the knee, try to keep the knee from crossing the mid-line of your body
4. Push Ups with Elevated Feet- maintain good alignment during the movement, don't allow your low back to sag.
5. Russian Twist with Med Ball - use a 6-8lb medicine ball, and make sure to keep your back up straight and keep the ball in front of your chest during the movement.
To make this exercise even harder, lift your feet off the ground
6. Reverse Lunge with Twist - you don't have to perform this exercise with a Bosu ball or medicine ball. However, if you are looking to add a level of difficulty, start standing on a Bosu ball while holding a medicine ball and rotate the ball to each side with arms extended as you step back.
7. Hi/Low Planks with Bosu Balls - For this exercise, only do 5-6 per arm. Keep your hips from rocking from side to side during the movement. You don't have to have your hands or feet on Bosu balls; for an easier version, just use the ground.
