WORKOUTS
Strong and Lean 12-Week Workout: Week 5
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DAY 5: STRENGTH TRAINING - DYNAMIC FULL BODY TRAINING WITH WEIGHTS
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Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
Week 7 Workouts
Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts
New! View Other Members Who Are Tracking Their Workout Progress
Strong and Lean Workout Participants Forum
Workout Program Overview
Frequently Asked Questions
Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
Week 7 Workouts
Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts
| WEEK 5, DAY 5 EXERCISE VIDEO DEMOS |
| WARMUP | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Heavy Medicine Ball Chops - Center, Diagonal, Side-to-Side | Full body | 12 each | 6-pound or 10-pound ball | ||
| SET 2 | |||||
| Heavy Medicine Ball Chops - Center, Diagonal, Side-to-Side | Full body | 12 each | 6-pound or 10-pound ball | ||
| WORKOUT SEQUENCE 1 | |||||
| SET 1 | |||||
| Dumbbell Walking Lunges | Legs | 12 pairs, dumbbells low | 75% Rep Max | ||
| Push-ups | Chest | Max out | N/A | ||
| Super Legs | Legs | 16 of each | N/A | ||
| Single Leg Calf Raises | Calves | 25 each leg | N/A | ||
| V Situps with Heels on Wall and Legs Straight | Abdominals | 20 | N/A | ||
| SET 2 | |||||
| Dumbbell Walking Lunges | Legs | 12 pairs, dumbbells high | Rep Max | ||
| Push-ups | Chest | Max out | N/A | ||
| Super Legs | Legs | 16 of each | N/A | ||
| Single Leg Calf Raises | Calves | 25 each leg | N/A | ||
| V Situps with Heels on Wall and Legs Straight | Abdominals | 20 | N/A | ||
| WORKOUT SEQUENCE 2 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Dumbbell Multidirectional Reach Lunges with Shoulder Press | Legs, Shoulders | 10 alternates each direction | 75% Rep Max | ||
| Gravitron Wides Drop Set | Back (lats) | Max out for 4 drops | Rep Max | ||
| Downhill Ski Series | Legs | 3 times through | N/A | ||
| Single Medicine Ball 'On the Shelf' Crunches | Abdominals | 20 | 6-pound or 10-pound ball | ||
| SET 2 | |||||
| Dumbbell Multidirectional Reach Lunges with Shoulder Press | Legs, Shoulders | 10 alternates each direction | Rep Max | ||
| Gravitron Wides Drop Set | Back (lats) | Max out for 4 drops | Rep Max | ||
| Downhill Ski Series | Legs | 3 times through | N/A | ||
| Single Medicine Ball 'On the Shelf' Crunches | Abdominals | 20 | 6-pound or 10-pound ball | ||
| WORKOUT SEQUENCE 3 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Dumbbell Twist Curls Drop Set | Biceps | Max out for 4 drop sets | Rep Max | ||
| Treadmill 2-Minute Max Speed Endurance Sets | Legs | Run on treadmill as fast as you can for 2 minutes | N/A | ||
| Dumbbell Freestyle Swimstroke Drop Set | Shoulders | Max out for 4 drop sets | Rep Max | ||
| Treadmill 2-Minute Max Speed Endurance Sets | Legs | Run on treadmill as fast as you can for 2 minutes | N/A | ||
| Cable Tricep Bar Press-Downs Drop Set | Triceps | Max out for 4 drop sets | Rep Max | ||
| Treadmill 2-Minute Max Speed Endurance Sets | Legs | Run on treadmill as fast as you can for 2 minutes | N/A | ||
| Cable Seated Row Drop Set | Back | Max out for 4 drop sets | Rep Max | ||
| Treadmill 2-Minute Max Speed Endurance Sets | Legs | Run on treadmill as fast as you can for 2 minutes | N/A | ||
| EXERCISE DESCRIPTIONS IN BRIEF | |
| Exercise | Overview |
| Heavy Medicine Ball Chops - Center, Diagonal, Side-to-Side | Stand upright with a medicine ball held in both hands in front of you in both hands and your feet about hip-distance apart with knees slightly bent. Bring the medicine ball down in front of you in a wood-chopping motion—directly down in front of you, either to between your knees or, for a greater challenge, until you tap the floor. Then bring the ball back up, all the way to overhead. For this type of chop, as with the chops that follow it, try to maintain an even pace throughout the motion. Allow your feet and legs to bend and pivot as demanded by the motion of your upper body. Do 12 of the center chops, then move on to diagonal chops. Starting with the ball held in front of you, bring it up and around over one shoulder and then across and down on the opposite side, tapping (gently) the outside of your opposite knee at the bottom of your motion. Keep your chest tall and back and spine straight throughout this movement. Do 12 diagonal chops. Next, hold the ball directly in front of you and bring it around to one side with arms extended as you rotate your upper body to follow the ball. Bring the ball back to center, and do the same to the other side; continue alternating sides for a total of 12 chops. |
| Dumbbell Walking Lunges | Stand on the floor with your feet hip-width apart, holding the dumbbells in your hands at your sides with palms facing inward. Step your left foot forward and drop your right knee down into a lunge. Lower the right knee down until the left quadriceps (thigh) is parallel to the floor. Keep the weight of your left leg primarily on the heel and do not allow the left knee to come out in front of your toes, or you'll risk knee and other injury. From the bottom of the lunge, stand up, step forward with your right leg, and drop your left knee down into a lunge on the other side. Do a total of 12 pairs of walking lunges for your first set. For your second set, repeat the steps above, but try holding the dumbbells up at your shoulders while you do the lunges. |
| Push-ups | Position yourself on the floor in a prone position (face down) with your legs together and extended straight behind you and your arms slightly more than shoulder-width apart. Support yourself on your toes and your hands, with your palms down on the ground. Your arms should be straight but without locked elbows. Your spine should be neutral with no arch. Slowly bend your arms and descend toward the floor. Keep your neck in line with your spine throughout the movement; do not jut your chin out towards the floor at the bottom of the movement. Stop when your elbows are at a 90-degree angle. Reverse position and push back up to the starting position. |
| Super Legs | Stand upright with feet about hip-distance apart. Place your hands on your head, with your elbows out. Bend your hips and knees into a squat. Your weight should be evenly balanced between your heels and the balls of your feet. Allow your back to arch normally as you sit through your hips. After doing the recommended number of reps of the squats, continue with alternate lunges. Step forward with one foot as you drop your back knee toward the floor. Do not push your front knee past your ankle. Drive off the front foot as you bring the back knee up, and return the front foot to its original position. Repeat the same motion with the other leg forward. After you have finished the recommended number of reps of the alternating lunges, move on to jump scissor switches. These are the same as the lunges described above, but instead of bringing your feet back together across the floor after the lunge, you will jump into the air out of the lunge and land with the feet reversed. If you started with right foot forward and left back, land with left forward and right back. From the reversed foot orientation, repeat the jump scissor until you have done the total number of recommended switches. Finally, you will do jump squats. Sit into a squat as described above, jump into the air as high as you can, and then land and lower yourself immediately into the next squat. |
| Single Leg Calf Raises | Place a box or other stable, raised platform next to a wall. Facing the wall, stand on the outside edge of the box with front of one foot so that the rest of the foot hangs off the back of the box. Lift the other leg in the air a bit so that it does not interfere with the calf raises. Hold onto the wall with both hands for support. Push up with your toe as high as you can. At the top of the calf raise, reverse the motion and lower down past the starting point so that the back of your foot goes below the top of the box. For added difficulty, try holding a dumbbell in one hand while doing the calf raises. |
| V Situps with Heels on Wall and Legs Straight | Lie on your back on the floor with your feet resting on a wall such that your legs are at a 45-degree angle to the floor. Flex your feet and rest only your heels on the wall. Your legs should be straight and your arms should be extended overhead. Bring your arms up and forward as you tuck your chin down toward your chest. Engaging your abs and exhaling as you lift, bring your upper body off the floor as your arms come forward. Keeping your heels on the wall, try to touch your toes at the top of your lift. Slowly uncurl and lower your upper body back down to the floor, bringing your arms back overhead as you lower down. Keep your chin toward your chest until your shoulders are touching the floor. |
| Dumbbell Multidirectional Reach Lunges with Shoulder Press | Choose two dumbbells that are light enough for you to do a total of 40 shoulder presses. Stand upright with dumbbells held in each hand at your sides and your palms facing inward. Your feet should be about shoulder-width apart. Step one foot forward into a lunge. Drop down through the back thigh and knee as you bend the front leg. Do not push forward through your front knee; it should not go ahead of your front toe. At the bottom of your lunge, tap the weights gently to the floor. Next, reverse the motion, bring your hands off the floor, come up through your legs, and bring your feet back together. Next, perform a shoulder press: Bring your hands up to above your shoulders, with your elbows bent and your palms facing inward. Press you hands up from the shoulder until your palms meet over your head. Repeat the entire sequence above with the other foot. Do 10 total alternating forward-facing lunges (five with each foot), and then turn back to the starting position. Step out and turn your body so that you lunge at a 45-degree angle to your starting position. Repeat the lunge forward, tap, and return to standing, being sure to pivot back so that you end standing at the starting position. Follow the lunge immediately with a shoulder press, and then pivot in the other direction and repeat with your other leg. Do 10 total of these alternating diagonal front lunge and presses. Do another 10 lunges pivoting 90 degrees from the starting point, and then do a final 10 alternating lunges pivoting 130 degrees from the starting point. |
| Gravitron Wides Drop Set | Set the Gravitron dip handles to a width setting that feels comfortable for your shoulder width. Grasp the handles in each hand and step off the platform onto the foot bar. Keep your posture tall, shoulder blades retracted, and chest forward in order to keep the work in your triceps. Set the weight to the most difficult setting at which you can do about six reps with perfect form before failure. Slowly lower your body down into the dip. Be sure to continue to keep your posture tall, shoulder blades retracted, and chest forward as your descend. Lower yourself down until your elbows are at a 90-degree angle. Focus on keeping the tricep muscles engaged and working. Reverse the motion and push yourself up again until you are back at the starting position. Do as many reps as you can at this weight, then change the weight to make it easier. To determine the weight setting for this and the next drop set, try to pick a weight that you'll be able to do six to 10 times while maintaining perfect form. Do as many reps as you can at the lighter weight. After you max out a second time, reduce the weight further and again do as many reps as you can for a third time. |
| Downhill Ski Series | With feet hip-width apart and your arms together in front of you, sit back into a deep squat. Bend your hips and press them back behind you as you bend your knees. Keep your back flat and your weight in your heels. Perform eight center bounce squats: Bring your hips up about halfway to standing, then press back into the deep squat. Keep your back flat and your weight in your heels as you do these. Do eight of the center bounce squats, then immediately move into side squat bounces. Take one leg out to the side, bending that knee and keeping the foot facing forward. Allow the other leg to straighten, such that you bring your weight over the bent leg and the straight leg is extended to the side. Remaining in a squat position, with your hips pressed back behind you, rise halfway to standing and then "bounce" down low again into the deep squat. Repeat until you have done eight side bounce squats on one side, then switch legs and do eight with the other leg to the side. Return to a deep center squat and repeat eight of the center bounce squats. Finally, perform eight center squat jumps: From the deep squat, press up off the floor and jump toward the ceiling, bringing your arms overhead as you jump. Jump as high as you can, and land with your knees slightly bent, lowering immediately into the deep squat once again. |
| Single Medicine Ball 'On the Shelf' Crunches< | Lie on your back on the floor and bring your legs up into the air such that your hips and knees are bent at a 90-degree angle. Your thighs should be vertical and your calves parallel to the floor. Keep your feet together. With a medicine ball in your hands, bring your arms overhead until they are resting on the floor above your head, fully extended. Bring your arms directly up and forward over your body as you bring your shoulders off the floor. At the top of your lift, place the medicine ball on your legs, cradled between your shins and your shoe laces. Leaving the ball resting on your legs, lower your upper body back to the floor, keeping your arms extended and bringing them overhead as you lower your shoulders back to the floor. With the ball still resting in the pocket of your shins and feet, again raise your arms up overhead and bring your shoulders off the floor in a crunch. At the top of your motion, grab the ball back in your hands, and once again lower to the floor, now with the ball again in your hands. |
| EXERCISE IMAGES |
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Photo Credit: Nicolas Smith
