April 1st -Legs with a change

We can keep hitting the legs and working on strength today, but we are going to add an additional option...
If you'd prefer to stick to the old workout, try this on:
http://afd-bshift.blogspot.ca/2013/03/legs.html

If you're up for something new with an anaerobic twist, take this on:

Warm up, Prehab, etc. as normal.

These are again super sets.

3 Sets of each.

•5 point lunge x 5
•Box Jumps x 10
(look to go outside, pick something like one of the picnic tables for extra height

•Sled Pull (50m) x 1
•Man Makers or Burpees or Pushups x 7 (double for burpees, triple for pushups)

•Split Lunge Jumps x 10/side
•50m sprint x 2

Repeat all exercises one more time.

Core: -cycle through each three times
Hanging Abs or Mountain Climbers x 15 (per side for m.c.)
Knee Drive in TRX (feet in handles) x 15
Plank -60s per side (x 3 sides) x 1

To finish:
Pull ups to Max
Push ups to Max.

Hydrate, stretch. Do it again tomorrow morning! :)

Legs

Activites listed {in brackets} are an alternative to decrease difficulty. The primary activity posted is usually at an advanced level - please select an appropriate level for yourself using {alternatives}. Recommended weight is in square brackets [25llbs] -please also adjust this to your ability.

Complete each pair of exercises before moving to the next:

• Deadlift -3 sets x 10 reps [weight will vary greatly by ability] {Superman's}
• Squats -3 sets x 10 reps [weight will vary greatly by ability] {Double leg Squats with TRX}

• ***This increases today! yay!Alternating Forward Lunges -2 sets x 40 reps [25llbs] {decrease or perform with no weight}
• ***Increases today! Alternating Rear Lunges -2 sets x 40 reps

• **Increases today! Pop Squats -3 sets x 10 reps [1-4kg medicine ball] {perform with no weight}
• **Increases today! Wall Balls -3 sets x 15 reps [10+kg med ball]  {decrease to 5-8kg med ball}

-bend knees, use your legs for the wall ball

• Hamstring Curls on TRX -3 sets x 15 reps {hamstring curls on ab ball -use both legs together}
• Step ups -3 sets x 10 reps per side [30lbs] {perform step ups with no weight}

-step onto bench, bring body to full upright position

ABS: peform once all other exercises are complete

-Complete each exercise once, then return to beginning.

-Total of 3 sets.

• Hanging Abs -15 reps per set {Sit ups on Bosu} -25 reps per set
• V-sit snap ups -10 reps per set {Front Bridge} -30 secs per set
• Dead bug OR Bicycle ABs if ball is in use -45secs per set {Side Bridge} -30 secs per side per set
• (AB video links are below)

Cardio:

Cycling or rowing if you're doing this right after the weights. The weights may use most of your time and you'd be better off to return in the evening or tomorrow morning to fit in the cardio.

Here is an interval workout for the treadmill.

Intervals are in sequence of 
Recovery : Work at 7/10 : Work at 9/10
60 sec : 30 sec : 30 sec
So you are walking/joggin x 60 sec
Running at a 7/10 for 30 sec
Running at a 9/10 for 30 sec.

Repeat 7 times.

Cool down...

Lots of Hamstring, glute and quad stretching.

(if you're not an inflexible muscle head, you should be able to extend your back leg further than this guy!)

(this can be done faster, with more pace, and with a light -2-5llb weight in your hands for momentum)

(you don't have to watch much more than the first 10 secs... )

Chest/Back

Warm up/Pre-hab as always!

As with the previous workouts, these should be done as supersets (one set from the first, no rest; one set from the second, no rest; one set from the third, no rest; then start second set of the first)

Narrow Grip Bicep Pullups 2 sets x 10 reps {If you can't do 10 -do the walk of version of this} -or use the bands/pull up assist to complete 10

Wide Grip Overhand Pullups 2 sets x 10 reps {same as above}

T Bar Rows 3 sets of 10 reps    {can be performed with no weight -just the 45llb bar}

Bent Over Dumbell(DB) Rows 3 sets of 10 reps

One Arm DB Rows 3 sets of 10 reps

Ball Back Extensions 3 sets of 15 reps

*Do this on an AB ball instead of the bench, wedge your feet into the weight rack for leverage with your legs straight [body weight only... for now]

One Arm DB Incline Press

*for above, start with both arms at top, bring one arm down and return to start. Alternate sides. Do not perform identical to this video.

Plate Pull overs -you can use a plate for this [45llbs for most]

Flat DB Flys 3 sets x 10 reps  ****note the # has decreased, so you should be able to increase your weight

Flat DB Chest Press 3 sets x 10 reps

Banana Rock Abs -3 sets of 30

Wide knee abs -3 x 40

Workout Reference Videos:

T-Bar:

Arms & Shoulders

-Shoulders & Arms




Onto Shoulders & Arms: (supersets)
Part A: 3 Sets of 8 Max... if you can stil do more than 8, up the weight
Group 1:
1 Arm Press
Lateral Raise
Upright BB Row
-----------------------------------
Group 2:
1/4 Laterals 3 sets of 10 reps 3 sets of 10 reps -don't bring your arms all the way down like this guy - keep them up and move your arms 1/4 of the range
Lying Rear Delt Lifts 3 sets of 10reps
Wall Ball -with minimal leg bend, -3 sets of 20-ALL Arms!
------------------------------------
Group 3:
Close Grip Bench Press
Skull Crushers, 1 Dumbell per arm, -3 sets x 10 reps -move elbow towards head for increased difficulty
Bench Dips
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Group 4:
Barbell Curls
Alternating Hammer Curls
Concentration Curls -2 sets x 6 reps [max weight you can do for 6 reps]
=================================================
ABS: (plus a little cardio)
Intervals of 45 seconds work, 5 seconds to change to the next activity.
Complete 5 Rounds...
------------------
Mountain Climbers
------------------
Deadbug
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Med Ball Partner Pass
------------------
Knees to elbows (some of you have seen this on C shift, hanging from the bar, bring your knees up to your elbows)
------> Repeat!


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Cool Down, Stretch! Water....

Videos: (all videos will appear in a playlist below, use the next button to tab through to another exercise)