By Aibout Hichem Wednesday, June 20, 2012 1 comment

Workout #1 – Superset plus Burpees
• Use a weight that would normally allow you to do 10 reps in the DB Chest Press.
• The first round of the superset should be a warm-up. Do only half the recommended number of repetitions in the first superset.
• After completing 3 supersets, do 3 rounds of Burpees or Jumping Jacks. In each round, do Burpees or Jumping Jacks for 30 seconds straight and then rest 30 seconds.
1A) DB Squat (12 reps)
• No rest.
1B) DB Chest Press (8 reps)
• Rest 30 seconds and then repeat 2 more times before moving on to Burpees.
2) Burpees or Jumping Jacks (30 seconds)
• Rest 30 seconds and then repeat 2 more times.
Workout #2 – Bodyweight Circuit
• Perform each exercise one after the other with no rest between exercises.
• Rest 30 seconds before repeating the circuit.
• Try to complete 3 rounds of the circuit.

• Use the first round as a warm-up, and perform half the recommended number of repetitions for each exercise.
1A) Y-Squat (15 reps)
1B) T-Pushup (6 reps per side)
1C) Pull-up or Stick-up (10 reps)
1D) Touchdown Forward Lunge (10 reps per side)
1E) Elevated Pushups (10 reps per side)
1F) Jumping Jacks (50 reps)

Workout #3 – DB-BW Supersets
• Go through each superset 3 times.
• The first superset should be a warm-up doing only 50% of the recommended reps.
• Do not rest within supersets. Rest 30 seconds after each superset.
1A) DB Row (8 reps per side)
• No rest
1B) Decline Pushup (15 repetitions)
• Rest 30 seconds before repeating the superset 2 more times.
2A) DB Split Squat (8 reps per side)
• No rest
2B) Stability Ball Leg Curl (15 repetitions)
• Rest 30 seconds before repeating the superset 2 more times.
Workout #4 – Intervals
• Warm-up for 3 minutes.
• Work for 30 seconds at a hard pace (at a subjective 8/10 level of intensity).
• Follow that with “active rest” for 60 seconds by exercising at a slow pace (at a subjective 3/10 level of intensity).
• Repeat for 3 intervals.
• Finish with 3 minutes of a cool-down at a 4/10 level of intensity.
Workout #5 – Bodyweight Circuit
• Perform each exercise one after the other with no rest between exercises.
• Rest 30 seconds before repeating the circuit.
• Try to complete 3 rounds of the circuit.
• Use the first round as a warm-up, and perform half the recommended number of repetitions for each exercise.
1A) Bulgarian Split Squat (12 reps per side)
1B) Underhand Inverted Row or Stick-up (12 reps)
1C) Stability Ball Jackknife plus Push-up (12 reps)
1D) Stability Ball Leg Curl (12 reps)
1E) X-Body Mountain Climbers (12 reps per side)

Exercise Descriptions – Workout #1

Exercise Descriptions – Workout #1-1

Exercise Descriptions – Workout #2

Exercise Descriptions – Workout #2-1

Exercise Descriptions – Workout #2-2

Exercise Descriptions – Workout #3

Exercise Descriptions – Workout #3-1

Exercise Descriptions – Workout #5

Exercise Descriptions – Workout #5-1

 

 

 

 

 

 

 

 

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