2 for 1 Monday workouts!

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5/1 workout

The 5/1 workout consists of three different exercise groupings of three and are time based. Generally it is best to stay between the rep ranges of 6-8 reps. I have also found it best to have the same rep scheme for all three exercises.For each circuit you will have three exercises and you will aim to get as many rounds as possible in 5 minutes then taking 1 minute of rest. You will then repeat this sequence for a total of three rounds of 5 minutes with the goal of each round being to equal the work done in the previous time period or better. It becomes a 15 minute to 3 minute work to rest ratio when done. You should be getting a solid 3 rounds on these circuits if the rep scheme is correct. Below is how it would look

Seated row-8 reps
Goblet dumbbell squat-8 reps
Stir the pot on ball-8 reps each direction

5 min of work/1 min rest/5min work/1 min rest/5min work....done

If you did 3 rounds on the first 5 min then you would aim to get 3 rounds or better on the second and third 5 min rounds. The whole idea of the 5/1 workout is to make the body work hard each and every round and not drop off in performance. I have found this method to be great for improving overall body composition and dropping body fat.

** Key point is to make sure you have quality movement. Do not sacrifice bad form to makeup time. Also make sure the weight you choose is not too heavy because you need to keep the weight the same throughout every 5 minute round to keep consistency.

Ideal exercise selection can be any of the following-

upper body pull/upper body push/lower body

upper body/lower body/core

lower body hamstring or glute dominant/lower body quad dominant/upper body

upper body/lower body/conditioning exercise like ropes or ball slams


sample workout

A1)Seated row-8 reps
A2)Goblet squat-8 reps
A3) *Stir the pot with ball-8 reps each direction
** Stir the pot is when you get yourself in a plank position with your forearms on a ball. Then you make small circles in both clockwise and counter clockwise directions by moving your forearms on the ball
5/1 ratio x 3

B1) Neutral shoulder press with dumbbells-8 reps
B2) *Hamstring curl with ball-8 reps ( if too easy you could do 1 leg at a time )
B3) Chinup-8 reps
** Lie on your back with arms extended straight out as support. Place your heels on the ball, then bridge yourself up by squeezing your glutes. Next dig your heels in the ball and draw the ball in towards your butt. You should feel this in the hamstrings.

5/1 ratio x 3

C1) Band chops-8 reps
C2) Dips-8 reps
C3) Lateral lunge with dumbbell-8 reps each leg

5/1 ratio x 3

Done!

I only like to put this into a program for 1-2 weeks before moving onto something else since this workout consists of a heavy volume of work.

Same muscle group tri-sets-Part 2 Push/Quad/Core

A1) Pushups with feet slightly elevated on box or step-12 reps ( hold at the top for 3 seconds each rep )
A2) Decline barbell bench-8 reps
A3) Flat dumbbell bench press-12 reps ( go for speed and explosiveness )
** Realize you wont be able to do your normal weight on the decline for 8 reps because of the pushups before, so make adjustments and have everything ready to go before starting

Rest 1 min and then go into B

B1) Goblet squats with dumbbell-12 reps http://h4training.blogspot.com/2011/09/goblet-squats.html
B2) RFE split squats with smith machine-10 reps per leg http://h4training.blogspot.com/2010/03/eom-bulgarian-split-squat.html
B3) Leg press-25 reps
** Leg press, the legs should be shoulder width and avoid getting to deep to keep the back healthy

Rest 1 min then go right into C

C1) Plank push aways-8 reps http://www.youtube.com/user/H4training#p/u/23/XGiyxxFGie4
C2) Reverse crunches- 10 reps
C3) Side ups-10 each side http://www.youtube.com/watch?v=Fug9yABC60g&feature=plcp&context=C3c7f120UDOEgsToPDskIYzgURNGTL-uIwHZEnUekn

Rest 2 min and repeat starting back at group A. Do 4 total rounds of these whole workout

End-

Sprints on the track,bike or treadmill.

Brief sprint work....

Treadmill, bike-20 sec sprints, 40 sec rest x 5

Track-50m sprint, walk back to starting line as rest x 5

Unilateral workout

Most of us out there tend to neglect unilateral work and mostly do bilateral workouts. Adding in a unilateral workout into your regimen every now and then can bring great benefits that include:

• More muscle fibers becoming involved in order to stabilize the weight
• The core becomes more active due to the imbalance of the load
• Allows you to make sure each side is working evenly
• Better concentration on form
• Increases recruitment of stabilizing muscles

Here is a workout I like to use with the videos below to show how each exercise should be down. The reps in the video do not correlate to the workout they are just meant to show the proper form.

A1) Chest press with dumbbell-12 reps

A2) One arm row with dumbbell-12 reps

A3) Sumo squat with dumbbell-12 reps

**Start with left arm for the press, row and sumo and then immediately without rest go into the right arm for each exercise. This would equal 1 set. Do 3 total sets, taking 30-60 sec between sets.

B1) Prone row with dumbbell on incline bench-12 reps

B2) Standing neutral grip shoulder press with dumbbell-12 reps

B3) Deadlift with dumbbell-12 reps

**Start with left arm for the press, row and sumo and then immediately without rest go into the right arm for each exercise. This would equal 1 set. Do 3 total sets, taking 30-60 sec between sets.

C1) Standing dumbbell curl-12 reps

C2) Lying tricep extension with dumbbell-12 reps

C3) Lunge with dumbbell ( same leg as arm holding weight )-12 reps

**Start with left arm for the press, row and sumo and then immediately without rest go into the right arm for each exercise. This would equal 1 set. Do 3 total sets, taking 30-60 sec between sets.

RCW-#1

DOUBLE CLICK THE VIDEO TO ENLARGE FOR A BETTER VIEW

Start with 2 minutes straight of jump rope

A1) Inverted row-8 reps
A2) Band donkey kicks - 15 reps per

3 sets before moving right into B1/B2

B1) Lateral pushups- 5 each direction, 4, 3
B2) Reverse drop off lunges from step with dumbbells-8 each leg

3 sets then go right into 1 set of A1/A2...then right into 1 set of B1/B2 then rest for 2 min

C1 ) Reverse grip band pulldowns- 20 reps
C2) Dumbbell sumo squat-12 reps

3 sets then go right into 1 set of A1/A2....1 set of B1/B2...then right into 1 set of C1/C2 then rest for 2min

D1) Tricep kickbacks with bands-15 reps
D2) backward/forward band walks-10 each direction

3 sets then go right into 1 set of A1/A2....1 set of B1/B2.....1 set of C1/C2.....then 1 set of D1/D2.....

Done!

Go Dominate!