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.
NOTE: The following is a dangerous activity – do so at your own risk!Items needed: hammer, big rock, bat, axe, sledge hammer, or shovel; safety glasses, leather gloves and protective clothing; your body weight scale; and a park or backyard.
In order to complete a 5K in 30 minutes you need to run at an average of 6.2 miles per hour. You can simply run a constant, steady state pace of 6.2 mph or vary your speed during the workout.
This weeks first exercise, the Pullover & Press, works the back with the Pullover and the Chest with the Press. For legs, even though I’ve removed the Barbell Squat this week, it’ll be tough with two different kinds of Lunge Exercises. Enjoy!Exercise – Sets/Reps
This week let’s look at some alternate movement patterns and exercises for some common, popular and (too often) over used free weight exercises.Exercise – Sets/Reps
Exercise – Sets/Reps 1. Lateral Raises – 3/11
Arm extended, but elbow unlocked to help prevent shoulder impingement. 2. Assisted Pull Up– 3/11
Use close grip with palms facing each other to emphasize Biceps. 3. Barbell Squat – 4/11
Because admit it, you did Barbell Bench Press last week instead.
Brought to you by the Integrated Health & Fitness Academy. Exercise – Sets/Reps 1. Lat Pull Down – 2/17
Always pull down in front, less risk for injury and up to 30% more muscle activation! 2. Dumbell Shoulder Press – 2/17
Palms face forward to help isolate shoulder and benefit posture. 3. Barbell Squat – 4/17
One of the IHFA Top 10 barbell exercises on the planet!
