Like last week, I want you to alternate sets between different exercises. After completing the first exercise (the Squat & Reach), complete Exercise 2 & 3, then 4 & 5, and finally 6 & 7 together, alternating sets. Rather than doing the exercises super set style however, rest between every set (except as noted below). You’ll finish the workout by completing a few sets of a single abdominal exercise.
Exercise – Sets/Reps
1. Squat & Reach – 2/17 each leg
Standing on your left leg; reach forward with your right hand and touch a dumbbell lying upright on the floor in front of you. The goal is to perform a partial, one legged squat as you squat and reach out. (try not to just hinge at your hip joint!) Come back to a complete upright position. After you complete all reps on one side, switch before repeating both sides again.
2. Incline Dumbbell Press – 3/11
3. Incline Dumbbell Row – 3/11
For both these exercises, set an incline bench to 45 degrees. Use a close grip, palms in for both exercises as well. First complete the Press, then turn around and lay prone on the bench (facing floor), chest support on bench while you row the dumbbells upward. Remember, you are not Super Setting, yet!
4. Body Weight Squat – 2/17 (no weight)
5. Barbell Squat – 2/7 (with weight)
OK, Squats are back AND now you get to Super Set! Complete one set of the bodyweight Squat, then go immediately into your Barbell Squat without rest. Repeat for an additional Super Set!
6. Supine Row (AKA Inverted Row) – 2/17
7. Push Ups! – 2/17
For the Supine Row you’ll need a Smith Machine or a Squat Rack you can lower the bar to a height so when you hang, arms outstretched, from a Supine position under the bar your body (shoulders, hips & knees) are horizontal and parallel to the ground; with your knees bent at 90 degrees and your heels underneath your knees. You’ll pull yourself upwards so that your chest touches the bar – this movement is opposite of the Push Up Movement; and you already know how to do those! For Push Ups, try a different progression if you’re ready!
8. Abdominal Toe Touches – 3/17
Lying on your back, feet up, legs mostly straight but knees slightly unlocked, holding a medicine ball with both hands. Without dropping your legs, bring the medicine ball as close to your toes as possible, then return back to starting position.
Time to Complete: 47 minutes or less, including Dynamic Warm Up and Static Cool Down.
Suggested Rest Between Sets: 47 – 74 seconds.
SUGGESTED EQUIPMENT: Dumbbells, Adjustable Dumbbell Bench, Medicine Ball, and Workout Timer.
FORMS TO USE: