This week I want you to alternate sets between Exercise 1 & 2, then 3 & 4, and then 5 & 6. Rather than doing the exercises superset style however, rest between every set. Note that when alternating between Exercises 3 & 4 you’ll finish your fourth set on Exercise 3 last, before moving on to exercises 5 & 6.
Exercise – Sets/Reps
1. Barbell Push Press – 2/11
Just like a Barbell Shoulder Press except before lifting the weights overhead, you’ll dip your knees slightly and use your legs and momentum to life the weights overhead. Return the weight to your starting position, reset yourself, and then continue with the next rep (do not dip your knees as you are lowering the weights back to your shoulders from overhead, wait until you start the next repetition).
2. Barbell Front Squat (with alternative bar hold) – 2/11
Unlike a traditional Barbell Front Squat, you’ll hold the barbell the same way as you would doing a Barbell Shoulder Press; this will prepare you for this week’s Exercise #4.
3. Pullover & Press – 4/7
Like last week, alternate repetitions between a Pullover and a Chest Press (do 7 reps each movement). Focus on form and range of motion first, not weight or intensity.
4. Push Press + Dumbbell Squat – 3/7
This time combine the push Press and Dumbbell Squat by alternating repetitions between the 2 movements (do 7 reps each movement). You’ll need to select a weight you can handle on both the Barbell Push Press and Barbell Front Squat.
5. 45 Degree Back Extension – 3/11
The lower the pad, the more hamstring involvement; the higher the pad the more low back involvement. Go slow and practice form, and DO NOT hyperextend! Raise your torso so that at the top position your shoulders, hips, knees and ankles form a straight line.
6. Select three different Abdominal exercises of your choice – 3/17 (1 set per exercise).
For ideas read “SEVEN MINUTE ABS!” as posted HERE.
Time to Complete: 47 minutes or less, including Dynamic Warm Up and Static Cool Down.
Suggested Rest Between Sets: 47 – 74 seconds. Why the odd number? So you rest with purpose!
FORMS TO USE: