Workout B
You’ll do this workout 4 times, alternating with Phase 2 workout A.
Warmup
10-15 minutes. Jog, jump rope, stepper, whatever just get loose.
Wide-Grip Deadlift From Box
– 2 sets of 10 reps, 105 second rest between sets (longer than normal, a lil’ hard to get used to but I got a stopwatch and we’ve been sticking to it)
– Stand on a box a few inches high and deadlift with a slightly wider grip than normal, with about 1/10th the weight this dude does:
- Bulgarian Split Squat
- Underhand Grip Lat Pulldown
Alternating sets. One set of squats (10 each leg), one set of pulldowns (10 reps), etc. 105 second rest between sets.
Bulgarian Split Squat:
– Lindsay is vacuuming I can’t hear crap but it appears this girl is explaining and doing the exercise well. These are fun 
Underhand Grip Lat Pulldown
– It appears this workout is geared toward getting girls pull-up able. Think pulling shoulder blades together start the movement back there, more than staring with your arms.
– I don’t like how this dude rocks but basically:
- Reverse Lunge From Box With Forward Reach
- Dumbbell Prone Cuban Snatch
Alternating sets again. One set lunges (10 reps each leg), one set cubans (10 reps), repeat. 105 second rest between sets.
Reverse Lunge From Box With Forward Reach:
– Prety much like this guy but reaching forward, not straight out but forward/downish so my hands end up by my front foot when I’m lunged back:
Dumbbell Prone Cuban Snatch:
– Couldn’t find a vid for this one. It’s targeting the back pullup muscles again. Get an incline bench about 45 degree angle. Lie chest down on it, facing the floor. Arms hanging straight down holding some weight. Pull weight toward you so your elbow makes a 90 degree bend. So your triceps are parallel to ground now but forearms are perpendicular to it. Then from there rotate your shoulder so your hands go toward the ceiling. So from hanging down your elbows go up/out then at 90 rotate your hands up.
- Swiss Ball Crunch
- Reverse Crunch
- Lateral Flexion
- Prone Cobra
Alternating sets again. One set 10 ball crunches, one set 10 reverse crunches, one set 10 laterals each site, one cobra. That’s one set, all of those in a row. Do them all, wait 105 seconds, repeat.
Swiss Ball Crunch:
– You can add a light weight to make it way harder. We’re watching project runway so I have the volume off and can’t hear anything again. This dude looks to be doing it right though:
Reverse Crunch:
- This one looks good:
Lateral Flexion:
- Can’t hear but it looks good what she’s doing:
Prone Cobra:
60-90 seconds.
After two sets of those you’re done with the exercises then you do some intervals. We’ve been doing them on the treadmill.
15 minutes. 1 minute hard followed by 2 minutes easy, repeat.
