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Workout of the Week (WOW) #5

Here is this week’s workout. This will be your PRIMARY resistance training workout for 3-4 days of the week. It requires some basic equipment that you will find in any commercial or well stocked home gym. In other words, you need heavy things at your disposal.

There are 2 workouts in this routine: Upper Body (Circuit A) and Lower Body (Circuit B). You should have one day rest before doing the same circuit again. For example, do Circuit A on Monday/Wednesday and Circuit B on Tuesday/Thursday. Each are performed exactly the same.

  1. Use a weight that would allow you to do 10 reps, but only do 6 reps on each set. It will feel easy at first, but that will change as you get fatigued. If you are not having to increase your rest time by half way through the workout, your weights are too light.
  2. After the warm up, set the clock for 10 minutes and GO!
  3. Perform exercise 1 and immediately do exercise 2. And, I mean RUN to the next exercise.
  4. Rest 30-60 seconds (less is better) and do it again.
  5. Repeat as fast as possible until the 10 minute timer expires. Your goal is to see how many supersets you can get in during the 10 minutes.
  6. If you want to get really fancy, figure out how much weight you lifted in 10 minutes (weight x reps x sets) for both exercises. Beat that number next time.

Warm up (40 seconds each with no rest):

Mon/Wed–Circuit A for Upper Body (as many rounds as possible in 10 minutes)

Tues/Thurs–Circuit B for Lower Body (as many rounds as possible in 10 minutes)

  • Leg press, 6 reps
  • Stiff leg deadlift, 6 reps
  • Rest 30-60 seconds (less in the beginning of the circuit)

All days–Core (2 rounds)

Cool down: overall body stretching and deep breathing for 1 minute.

SUBSTITUTE EXERCISES:

  • DB Bench = Any chest press, fly, chest machine movement
  • DB Bent Rows = Lat pulldown, seated row, back machine movement
  • Leg press = Barbell or dumbbell squat, leg extension machine (not ideal)
  • Stiff leg deadlift = Traditional deadlift, hamstring curl machine

Rainmaker Fitness

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