(Before each Total Body Workout = 10 min Warm-up Walk, Bike, or Elliptical then Stretch Total Body!)
Total Body Workouts – 5 Circuits of 5-10 reps (if needed rest about 30-60 seconds in between exercises)
Day 1: (Total Body 5 Circuits/5-10 reps)
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Standard Wide Pushups
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Hip Raises Toes-in
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Rubber Band in/out Internal/External Rotator Cuff Strengtheners
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2 Dumbbell Reverse Wrist Curls & Palms-Up Wrist Curls
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Weighted Pushups (use spotter to add weights to your back)
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Weighted Wide Grip Front Pullups
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1 Dumbbell 1 Arm at a time Clean & Press
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1 Dumbbell 2 hands lying Pullovers on bench or box
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Barbell or Smith Machine Incline Chest Press
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2 Dumbbell Alternating Palms-Up Biceps Curls
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1 Dumbbell 1 Arm at a time Bent Over Row
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Barbell Wide Stiff Legged Deadlifts (Feet Wide/Knees Slightly Bent/Back Straight)
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Barbell or Smith Machine Squats (Feet shoulder width)
Day 2: (Rest Totally)
No Cardio, No Lifting, No Activity Nuthin' please!
Day 3: (Cardio)
Cardio Goal = 5 min warm-up walk/stretch, then 45 min Power Walk flat NO Inclines, with a 5 min cool-down chillin walk/stretch.
Day 4: (Total Body 5 Circuits/5-10 Reps)
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Up/Down Planks
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Back Extension Machine Weighted (Hyperextension Machine or Plate Loaded Machine)
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2 Dumbbell Romanian Deadlifts (Dumbbells outside of Knees, Feet Shoulder Width)
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2 Dumbbell Arnold Presses
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Barbell or Smith Machine Flat Chest Presses
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Weighted Reverse Grip Pullups
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2 Dumbbell 2 Arms Lying Pullovers
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Barbell Sumo Squats (Feet Wide, Hands 6-8 inches apart on bar, & Good Posture)
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Barbell or Smith Machine Seated Military Shoulder Presses (arms make right angle)
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Barbell Deadlifts (Feet Standard Shoulder Width)
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Barbell Biceps Curls (Hands Shoulder Width)
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Weighted Dips
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Barbell Bent Over Rows (Palms-Down Grip, Hands 3 inches outside Shoulder Width)
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Sprint all-out until you cannot stay at Max Speed and begin losing acceleration
Day 5: (Rest Totally)
Again - No Cardio, No Lifting, No Activity Nuthin please!
Day 6: (Cardio)
Cardio Goal = 10 min warm-up walk/stretch, then 60 min Power Walk Hills or Incline, with a 10 min cool-down relaxing walk/stretch
Day 7: (Full Rest & Recovery)
Begin to Focus on New Training Plan for Monday!
This is a guest post by Strength Runner and Trainer Dave Gluhareff. Contact him at www.TrainWithDave.com or on Facebook under TrainWithDave – www.facebook.com/trainwithdaveg.