Bring the shock Tuesday

It is rainy and gloomy here in Chicago today and people are tired and dragging their feet around town and in the gym. I figured this a perfect day to bring to you a workout to disrupt your normal routine. If your progress has stalled and you need something to awaken you....use this!

This workout focuses on heavy weight and low reps. The focus is power and to make the body have to work really hard to move heavy things. You will be taking rest periods since you will need the rest in order to maintain the strength and power demands. After your done with the lifting you will get hammered with the conditioning aspect. Generally most people do not lift with the high load and low reps so this will be a change and a shock. Look to use this style of workouts for the next 2-3 weeks to bring about new change.

** Remember the weights used should be appropriate and you should struggle on the final rep of each set. Spotter is highly recommended.

A1) One arm row with dumbbell- 6 reps
A2) Squat jumps-10 reps ( focus on height and drive with your arms )

1 minute rest between combos. Do 3 total sets

B1) Lying neutral grip dumbbell press ( palms face each other )-6 reps
B2) Deadlift with trap bar ( if not then use traditional bar )-6 reps

1 minute rest between combos. Do 3 total sets

C1) Mixed grip pullup ( one palm facing away and one facing toward you )-3 reps then switch hands around, 6 reps total
C2) Step up with dumbbells ( use medium box and hold dumbbells in both hands )-5 reps each leg

1 minute rest between combos. Do 3 total sets

D1) Dips ( weighted if need be )-6 reps
D2) Lateral lunge with dumbbells -6 reps per side doing one leg at a time ( let the dumbbells go between the legs as you lunge )

1 minute rest between combos. Do 3 total sets


Conditioning-

Sprints on bike - 20sec all out spring, 40 sec recovery slow ....repeat this 4 rounds

Done!

GO DOMINATE!

H4 Fat Burner- Fearsome foursome routine # 2

After a proper warmup-

* Make sure the weights on the upper and lower body exercises are challenging for the rep scheme written

** You can feel free to replace any exercise with another as long as it matches with the correct movement listed.

A1) Upper body pull-Prone dumbbell row on incline bench ( lie face down on incline bench and row both dumbbells at the same time with your palms facing each other trying to squeeze shoulder blades)-10 reps

A2) Lower body-Sumo squat with dumbbell-10 reps

A3) Conditioning-High knees in place-25 seconds

A4) Core- "V" up-10 reps

Repeat this for 2-4 more rounds depending on your fitness level


B1) Upper body push- Dumbbell bench press -12 reps

B2) Lower body-Rope pull through-10 reps

B3) Conditioning-Mountain climbers-20 seconds

B4) Core-Band chops low to high ( secure the band low and chop upward )-15 reps per side

Repeat this 2-4 more rounds without rest depending on your fitness level


C1) Upper body pull-Pullup with close grip-8 reps

C2) Lower body-Lateral dumbbell lunges-alternating sides for 8 reps per

C3) Conditioning- 4 dot drill ( imagine 4 dots in a square shape on the floor and with your legs together jump to each dot clockwise then counter clockwise-each for 10 each

C4) Core- Bicycle crunch 25 seconds

Repeat this 2-4 more rounds depending on your fitness level

Body Composition Series # 2

Another full body workout to decrease body fat and increase lean muscle muscle mass.

A1) One arm row dumbbell-12 reps each arm

A2) Jacknives-10 reps

*Repeat this without rest for 4-5 rounds

B1) Neutral grip shoulder press with dumbbells ( palms face each other on the press )-12 reps

B2) Step up with dumbbell ( medium step..do all one leg before switching )-8 reps per side

* Repeat this without rest for 4-5 rounds

C1) Pullup ( medium grip )10 reps

C2) Deadlift with barbell-6 reps
*Repeat this without rest for 4-5 rounds

** This is tough combo due to grip fatigue

D1) Tricep close grip barbell press-12 reps

D2) Lateral dumbbell lunge ( alternate sides )-8 reps per side

* Repeat this without rest for 4-5 rounds

E1) Standing bicep curl with barbell-10 reps

E2) Ball slams-12 reps

*Repeat this without rest for 4-5 rounds

Now do 3 of your favorite core exercises without rest and repeat it for 3 rounds