Workout #2
Warmup
10-15 minutes. Job, jump rope, stepper, whatever just get loose.
Deadlift
- Eyes ahead, head up, back straight. Start by standing, keeping the bar close to your body the whole time, then when it passes your knees hour hips move forward and at the top, end of the movement, your shoulders back, shoulder-blades together.
Bad technique:
Good technique in detail:
Good technique quicklike:
One minute rest between sets.
1) 2 sets 15 reps
2) 2 sets 15 reps
3) 2 sets 12 reps
4) 2 sets 12 reps
5) 3 sets 10 reps
6) 3 sets 10 reps
7) 3 sets 8 reps
8) 3 sets 8 reps
- Dumbbell Shoulder Press
- Wide-grip Lat Pulldown
Alternating sets. One set of shoulder press, one set of lat pulldowns, etc. One minute rest between sets.
1) 2 sets 15 reps
2) 2 sets 15 reps
3) 2 sets 12 reps
4) 2 sets 12 reps
5) 3 sets 10 reps
6) 3 sets 10 reps
7) 3 sets 8 reps
8) 3 sets 8 reps
- Lunge
- Swiss Ball Crunch
Alternating sets again. One set lunges, one set crunches, repeat. One minute rest between sets.
Holding some weights for the lunges. The crunches we’ve been doing this style:
1) 2 sets 15 reps
2) 2 sets 15 reps
3) 2 sets 12 reps
4) 2 sets 12 reps
5) 3 sets 10 reps
6) 3 sets 10 reps
7) 3 sets 8 reps
8) 3 sets 8 reps
