WORKOUTS

Strong and Lean 12-Week Workout: Week 9



DAY 1: STRENGTH TRAINING - DYNAMIC PUSH MOVEMENTS WITH WEIGHTS

WARMUP
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Jump Rope Full body Jump rope for two minutes. Mix it up with double leg jumps, alternate single running jumps, repeating single leg hops on each leg, backwards jumping, speed double jumps, and so on. N/A
Stability Ball Roller Coasters Legs, Shoulders 16 sets N/A
Single Small Medicine Ball Baseball Throw Against Wall Shoulders, Core, Legs 12 each arm N/A
WORKOUT SEQUENCE 1
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Medicine Ball Squat Thrust with Wall Rebound Chest, Shoulders, Legs, Core 12 N/A
Standing Power Cable Chest Press Chest, Legs, Core 7 each leg 75% Rep Max
POP Push-ups Chest, Core, Shoulders Max out to 14 75% Rep Max
Flat Bench Power Press Drop Set on Smith Machine Chest, Shoulders Max out for minimum of 8 reps each for 3 sets 75% Rep Max
Flip Turn Abs with Jumps Abdominals, Legs 20 75% Rep Max
SET 2
Medicine Ball Squat Thrust with Wall Rebound Chest, Shoulders, Legs, Core 12 N/A
Standing Power Cable Chest Press Chest, Legs, Core 7 each leg 75% Rep Max
POP Push-ups Chest, Core, Shoulders Max out to 14 75% Rep Max
Flat Bench Power Press Drop Set on Smith Machine Chest, Shoulders Max out for minimum of 8 reps each for 3 sets 75% Rep Max
Flip Turn Abs with Jumps Abdominals, Legs 20 75% Rep Max
WORKOUT SEQUENCE 2
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Dumbbell Clean and Press Legs, Shoulders 12 75% Rep Max
Medicine Ball Power Press Toss-Ups for Height Legs, Shoulders 12 N/A
Stability Ball Knees Speed Handstands Shoulders 12 N/A
Cable Rope Power Overhead Skull Crushers Triceps 12 75% Rep Max
Speed Tricep Dips on Gravitron Triceps 12 75% Rep Max
SET 2
Dumbbell Clean and Press Legs, Shoulders 12 75% Rep Max
Medicine Ball Power Press Toss-Ups for Height Legs, Shoulders 12 N/A
Stability Ball Knees Speed Handstands Shoulders 12 N/A
Cable Rope Power Overhead Skull Crushers Triceps 12 75% Rep Max
Speed Tricep Dips on Gravitron Triceps 12 75% Rep Max
WORKOUT SEQUENCE 3
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Heavy Bag Punching: Repeater Punches Shoulders, Core, Legs 15 each arm N/A
Heavy Bag Punching: Speed Alternate Gut Punches Shoulders, Core, Legs 30 seconds N/A
SET 2
Heavy Bag Punching: Repeater Punches Shoulders, Core, Legs 15 each arm N/A
Heavy Bag Punching: Speed Alternate Gut Punches Shoulders, Core, Legs 30 seconds N/A


EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Stability Ball Roller Coasters Lie face down on a stability ball with your knees bent so that you are squatting on the backside of the ball. Extend your arms out in front of you about shoulder-width apart with your palms facing down toward the floor. Next, push off the ground with your legs as you roll forward over the ball, landing with your weight on your hands on the floor with arms about shoulder-width apart, and straightening your legs behind you as you push off the floor. To do the movement correctly, imagine you are diving into the floor; keep you neck in line with your spine throughout the movement. Explode back off your hands as you roll back over the ball into a squat position on the back side. As you progress through the reps, increase the distance you dive out with your hands away from the ball since it will take you more power and control to push your body back over the ball to your feet.
Single Small Medicine Ball Baseball Throw Against Wall Stand upright facing a wall at a distance of five or six feet, with a medicine ball held at waist level, cupped in the palm of one hand. Your legs should be slightly staggered, with the leg on the same side as the throwing arm back. Bring the medicine ball up and behind your head in a baseball throw and throw the ball at the wall, pushing with the shoulder and extending the arm out in front of you as you throw. As the ball bounces off the wall, reach out both hands to catch the ball. Engage your core and your legs to absorb the ball, bringing it in at gut level. Repeat with the same throwing arm for 12 reps, and then switch arms and repeat for another 12 reps.
Medicine Ball Squat Thrust with Wall Rebound Stand upright facing a wall at a distance of five or six feet, with a medicine ball held in both hands. Your hands should be at chest level, and your feet shoulder-width apart. Lower the medicine ball to the floor by pushing your hips back in a squat. Keep your back flat and close your hip angle. Keep the majority of your weight back on your heels while still applying pressure through the balls of your feet. As you descend, lower the ball until it rests on the floor in front of your feet, with your hands curved over the top. Keeping your hands on top of the ball and your shoulders directly above your hands, pop your feet back behind you into a plank position. Your back should be flat and your abs engaged to keep your hips from dropping toward the floor. Engage your abs and thrust through your legs to jump back up to the squat position. From the squat, open your hip angle and straighten your legs to return to standing, keeping your back flat as you rise, and bringing the medicine ball off the floor in your hands. Next, throw the medicine ball at the wall and catch it as it bounces back to you. Extend your arms and push through your shoulder to throw; bend your elbows as you catch the ball.
Standing Power Cable Chest Press Set both arms on a dual cable machine at chest height or above and stand with your back to the machine. Take one cable handle in each hand with your elbows bent behind you and your palms facing downward. Your hands will be just in front of you at chest level, with your elbows pulled straight back behind you. Stagger your feet, such that one is in front of the other with both knees slightly bent. Quickly press both hands forward, straightening your elbows until your fists meet in front of you. Focus on speed and control as you press. Stabilize through your legs and engage your center so that all of the push comes from your chest and shoulders, not your legs or hips. Next, swiftly bend your elbows and pull them back to return to the starting position. After seven repetitions, switch your leg position and do another seven to complete the set.
POP Push-ups Stand behind a flat bench that is firmly bolted to the floor. Important: Do not do this exercise using a moveable piece of furniture. Place your hands flat on the bench about shoulder-width apart and walk your feet back behind you until you achieve an elevated plank position, with your weight on your toes and hands, your back flat, and your shoulders directly over your hands. Do a standard push-up, bending your elbows to lower your chest to the bench while keeping your back flat and a straight line from the top of your head to your feet. Lower down until your elbows are at a 90-degree angle. Next, push up with fast and explosive power so that your hands momentarily come entirely off the bench at the top of the push-up. When your hands land back in the starting position, immediately descend into the next push-up. Engage your core so that your hips never dip below level with your back. To increase the difficulty of this exercise, do the POP push-ups on the floor rather than a flat bench, or on a shorter bench or platform. The shorter the platform, the more difficult the push-ups will be.
Flat Bench Power Press Drop Set on Smith Machine Set the weights on the Smith machine at a weight heavy enough so that you will max out on the first power set at about eight repetitions. Lie on your back on a flat bench underneath the Smith machine with the barbell at a level corresponding to the distance from your elbow to your hand when your elbows are bent at right angles at your sides. Take the barbell in your hands with your hands wider than shoulder-distance apart and your palms facing toward your feet. With the barbell still on the rack, contract your shoulder blades together and downward to raise your chest toward the bar. Engage your abdominals by pulling them in toward your spine to create a muscular "weight belt". You will use this technique to keep your back flat throughout the exercise-do not, at any time, permit your back to arch. Lift the bar off the Smith machine rack and, keeping it steady, bend and lower your elbows to the side until they are at the level of your back. Focus on lowering the bar with controlled speed. The bar should not touch or bounce off of your chest at any point. Keeping your head and neck in line with your spine and your back flat on the bench by engaging your abs, punch the bar back up toward the ceiling with controlled speed and power. Return the bar to the position just above your chest, with your elbows at the level of your back. Repeat the exercise until you max out, for a minimum of eight reps. Next, lower the weight slightly and repeat until you max out, for a minimum of eight reps. Finally, lower the weight a second time and repeat until you max out, for a minimum of eight reps.
Flip Turn Abs with Jumps Lie on your back on the floor with your legs extended and your arms at your sides. Bend your knees slightly and contract deep through your center as you bring your legs up over your head into a reverse tuck. At the top of your lift, your shoulders, head, and neck will be on the floor, but your back and buttocks will be off the floor as your legs extend over your head. As you lift your legs, also bring your arms up above your head for leverage, making a circle along the floor until they end up stretched straight out beside you on the floor. If you are particularly flexible, you may be able to touch your toes on the floor behind your head. Once your legs have come fully over your head, reverse your motion, bringing your legs down toward the floor as you tuck your upper body forward, until you have rolled all the way into a forward tuck, with your feet on the floor and your chin toward your knees. Your buttocks should hover slightly off the floor. From the forward tuck, look straight up and press off hard through your legs, swinging your arms upward as you jump toward the ceiling. Land with knees slightly bent and immediately bring your hips toward the floor to roll directly into your reverse tuck.
Dumbbell Clean and Press Stand upright with dumbbells held in each hand at your sides and your palms facing inward. Press your hips back and lower down into a squat, keeping your back flat and your weight in your heels. Let your arms hang straight down from the shoulder as you squat, until the dumbbells lightly touch the floor at the outside of your feet, with your arms passing to the outside of your shins. From the bottom of your squat, explode upward, pressing forcefully through your legs to come to vertical. As your upper body rises, bend your elbows and 'snatch' the dumbbells up to your shoulder level by dragging them up the front sides of your body and flicking them up to catch them in your palms at shoulder level, with your hands facing inward. Keeping the weights at your shoulder, lower yourself once again into a deep squat, again being careful to keep your back flat and your shoulders no further forward than your knees. Next, push explosively back to standing, now using your upward momentum to bring the weights from your shoulder level to straight up overhead in a shoulder press. Your arms will be extended directly upward, with palms facing each other. Bend your elbows to lower the weights to your shoulder, and from there lower them again to your sides.
Medicine Ball Power Press Toss-Ups for Height Either outdoors or in a room with a high ceiling, stand upright with your feet shoulder-width apart. Hold a medicine ball in both hands at your chest and look straight up toward the ceiling. Sit deep into a squat, pressing your hips back as you keep your back flat. As you descend, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet. From the bottom of your squat, explode powerfully upward through your legs as you toss the medicine ball as high as you can, straight up into the air. Keep your arms extended while the ball is in the air so that you can catch it with arms outstretched upward. When you catch the ball, use the ball's momentum to ease it back to your chest, and immediately drop into another squat.
Stability Ball Knees Speed Handstands Place your hands on the floor at shoulder width, and rest your knees and shins on a stability ball. Keep your knees tightly bent; your buttocks should touch your heels. You will be in a "diving" position, with your shoulders below your hip level and your upper body angled slightly downward. Your arms should be straight, as if you are at the top of a handstand. Next, bend your elbows and lower your head and shoulders toward the floor. Keep your knees bent on the ball and your buttocks against your heels. Take the crown of your head as close to the floor as you can manage, depending on your shoulder strength, and then straighten your arms to press back to the starting position.
Cable Rope Overhead Skull Crushers Attach a double-handled rope attachment to the low setting on a cable machine. Take the handles in each hand and take them overhead as you turn around, so that you end up with your back to the machine and the rope handles in each hand behind your neck. Stand tall with your elbows bent but held high, and your hands together. Straighten your elbows to bring your hands straight up into the air, ending with your arms fully extended above you and slightly in front of vertical. Your motion should be controlled but swift and powerful, as though you were throwing the handles toward the ceiling. Bend your elbows to return your hands to the starting position, letting your triceps stretch at the bottom of your movement.
Speed Tricep Dips on Gravitron 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. Lower your body down into the dip in a fast but controlled manner, stopping when your elbows are at a 90-degree angle; do not go any lower or your shoulders will have to do the work. Reverse the motion and quickly push yourself up again until you are back at the starting position, focusing on maximizing power while maintaining control as you push.
Heavy Bag Punching: Repeater Punches Stand facing a heavy boxing bag with your feet staggered, one slightly in front of the other. Bring the shoulder of the rear foot back, such that you are standing at an angle to the bag. Bend your elbows and bring your fists up to shoulder level in a punching stance. Throw power punches into the bag from the rear arm. Try to punch in a quick, consistent rhythm. Pivot through your feet and hips to follow your punch and add extra force, and then immediately pull back to the starting position and punch again. To avoid wrist injury, make sure your wrists are straight as you land your punches. After you have finished 15 punches with the first arm, switch your leg and shoulder position and do another 15 with the other arm.
Heavy Bag Punching: Speed Alternate Gut Punches Stand facing a heavy boxing bag about one foot from the bag with your feet shoulder-width apart. Bend your elbows and keep them low at your sides, with your hands up in a standard boxer's defensive position. Rapidly throw alternating gut punches straight into the bag. Aim for the gut of your imagined opponent and punch as fast as you can. Keep your upper body close to the bag, and your elbows low as you punch. Engage your center to control your upper body, so that the rapid movement of your arms doesn't make your shoulders swing around. Continue to punch the bag with alternating fists in a steady, rapid rhythm for 30 seconds.


EXERCISE IMAGES

Photo Credit: Nicolas Smith