WORKOUTS

Strong and Lean 12-Week Workout: Week 11



DAY 1: STRENGTH TRAINING - DYNAMIC PUSH MOVEMENTS WITH WEIGHTS

WARMUP
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Alternate Squat Thrusts and Surfer Switch Jumps Legs, Core 60 seconds N/A
Alternate Dumbbell Swims and Dumbbell Cross-Punches Shoulders 12 of each Light
WORKOUT SEQUENCE 1
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Dumbbell Squat Thrust with Speed Alternate Neutral Presses Legs, Shoulders 8 sets 75% Rep Max
Standing Power Cable Chest Press with Alternate Front Lunge Chest, Legs 14 75% Rep Max
Side-to-Side POP Push-ups Across Reebok Step Chest Max out N/A
Flat Bench Dumbbell Power Press Drop Set Chest 3 sets of 8 reps 75% Rep Max
Mountain Climbers Legs 60 seconds N/A
SET 2
Dumbbell Squat Thrust with Speed Alternate Neutral Presses Legs, Shoulders 8 sets 75% Rep Max
Standing Power Cable Chest Press with Alternate Front Lunge Chest, Legs 14 75% Rep Max
Side-to-Side POP Push-ups Across Reebok Step Chest Max out N/A
Flat Bench Dumbbell Power Press Drop Set Chest 3 sets of 8 reps 75% Rep Max
Mountain Climbers Legs 60 seconds N/A
WORKOUT SEQUENCE 2
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Barbell Snatch Legs, Core, Shoulders 10 75% Rep Max
Medicine Ball Power Snatch to Toss Ups for Height Legs, Core, Shoulders 10 N/A
Quick Build Back Arches Legs, Core, Shoulders 10 N/A
Single Cable Rope Power Overhead Rope Skull Crushers Triceps 12 each arm 75% Rep Max
Speed End of Bench Tricep Push-ups Drop Set Triceps Max out for 3 drops N/A
SET 2
Barbell Snatch Legs, Core, Shoulders 10 75% Rep Max
Medicine Ball Power Snatch to Toss Ups for Height Legs, Core, Shoulders 10 N/A
Quick Build Back Arches Legs, Core, Shoulders 10 N/A
Single Cable Rope Power Overhead Rope Skull Crushers Triceps 12 each arm 75% Rep Max
Speed End of Bench Tricep Push-ups Drop Set Triceps Max out for 3 drops N/A
WORKOUT SEQUENCE 3
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Heavy Bag Boxing: Squat Thrust Push-ups with Power Legs, Shoulders 12 N/A
Boxing: Full Situps with Dumbbells and Alternate Cross-Punches Abdominals, Shoulders 20 75% Rep Max
SET 2
Heavy Bag Boxing: Squat Thrust Push-ups with Power Legs, Shoulders 12 N/A
Boxing: Full Situps with Dumbbells and Alternate Cross-Punches Abdominals, Shoulders 20 75% Rep Max


EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Alternate Squat Thrusts and Surfer Switch Jumps Take a push-up, or plank, position: face down on the floor, with your weight on your hands and feet and your back flat. Your hands should be directly below your shoulders, and your feet hip-width apart. Engage your center to keep your hips from drooping toward the floor or popping toward the ceiling. From the starting position, push up and off into the air, bringing your hands off the floor and your hips up high so that your legs come under you. Land with your feet staggered, with the right foot ahead of the left, in a surfing stance. Your hands will be off the floor, but your upper body will stay low, with your legs bent; you should be in a compact crouch, not a standing position. Next, bring your hands back down to the floor, and then pop your legs back behind you, such that you land once again in the starting position, stabilizing through your center so as not to drop your hips below horizontal as you land. From the plank position, push up and into the air and land in the surfing stance, just as you did before, but now with your feet reversed so that the left foot is ahead of the right. Continue this sequence for one minute without stopping, making sure to switch the leading foot each time you land in the surfer stance.
Alternate Dumbbell Swims and Dumbbell Cross-Punches Stand upright with dumbbells held in each hand at your sides and your palms facing in toward you, and then sit in a modified squat position: Drop your hips slightly back, putting your weight in your heels and inclining your chest a bit forward. Your back should be flat and your shoulders no further forward than your knees. Let your arms hang down from the shoulder, with your palms facing down. Keeping your back flat and your torso still, begin doing alternating freestyle swim strokes. Bring your right arm back as if you are doing a stroke of freestyle swimming. Your arm will naturally bend as you bring your elbow back. Be careful to keep the dumbbell in close to your body; allowing it to drop out too far can cause injury. As your right reaches the back end of its stroke, begin dropping your left arm to start its own stroke, while simultaneously lifting the right elbow up in an arc over the shoulder and pushing the right dumbbell back out to starting position. Your right arm should reach starting position just as your left arm reaches the back position. Do a total of 24 freestyle strokes (12 with each arm). Next, move on to cross-punches. Bend your elbows tight to your upper body and hold your hands near your chest, with your palms facing each other. Punch across your body with one arm as you pivot through your legs and drop slightly through the knee on the same side as the punching arm. Try to reach long with your punch, and support yourself through your core and legs. Return to center and repeat the punch with the other arm, again pivoting through your legs to follow your arm. Continue to alternate punches for a full set of 24 (12 with each arm).
Dumbbell Squat Thrust with Speed Alternate Neutral Presses Stand upright with legs more than shoulder-width apart. Hold dumbbells in each hand; your arms should be at your sides and your palms facing inward, with your thumbs forward. Next, sit deep into a squat, pressing back and down through your hips with your weight in your heels. Keeping your back flat, incline your chest forward, and lower your hands toward the floor until the dumbbells are between your feet, with your palms still facing each other. Keeping your hands on the weights and generating strength through your center, quickly pop your legs back into a plank, or push-up, position. Your arms will be extended with your hands below your shoulders, and your back, hips, and legs will form a straight line. Hold through your center so as not to droop through your hips. From the push-up position, pop your legs through the air, back to the squat position. Look up toward the ceiling and lift your chest, and then push up through your feet to rise to the standing position. Next, bend your elbows and bring the weights up to your shoulders, with palms facing inward. Do a series of fast alternating shoulder presses, pushing alternate arms straight overhead, keeping your palms facing inward throughout. Do these in a quick, powerful motion for a set of eight presses total, or four on each side. You have now done one set of the exercise. Repeat the entire sequence for a total of eight sets, working to keep the speed of the shoulder presses consistent between sets.
Standing Power Cable Chest Press with Alternate Front Lunge Stand with your back to a cable machine with both cables set at shoulder height or above, and a handle on each cable. Take one handle in each hand, and bend your elbows behind you, with your upper arm at shoulder level and your forearm parallel to the floor. Your palms will face downward. Next, step forward with your left foot into a lunge. Bend your back knee to allow you to drop through your back thigh; do not let your shoulders come further forward than your front knee. As you drop into the lunge, press both arms forward in a chest press, keeping your hands facing downward as you straighten your elbows to press both arms straight forward. Bend your elbows to bring your arms back toward your shoulders, and step back out of the lunge to return to the starting position. Next, step the right foot out into a lunge and repeat the lunge and press. Continue to alternate lunges, performing a chest press with each lunge, for a total of 14 chest presses (seven lunges on each side). You have now done a full set.
Side-to-Side POP Push-ups Across Reebok Step Place a Reebok step flat on the floor, without risers beneath it. Stand at either the short ends of the step and place both hands flat on top of it. Step your feet back and lower yourself into a push-up, or plank, position, with your hands beneath your shoulders and your back, hips, and legs forming a straight line. Hold through your center so as not to droop through your hips. Next, take your left hand off the step and place it on the floor. Do a push-up in this position, with one hand on the step and one on the floor. Lower your chest toward the floor, engaging your center to keep your body perfectly flat. Do not tilt your shoulders; even though your hands are not level, the rest of your body should be, and your chest should descend parallel to the floor, not at an angle. From the bottom of the push-up, press up with power and speed, generating enough explosive power so that both hands come into the air for a moment and you pop your upper body to the other side of the Reebok step. As you come down, land in the reverse position, with your right hand on the step and your left hand on the floor. Immediately do a push-up in this position. Continue to alternate sides, popping through the air to switch, until you can do no more without compromising your form. Try to end with an even set, such that you have done an equal number of push-ups on the two sides.
Flat Bench Dumbbell Power Press Drop Set Find a pair of dumbbells heavy enough that you will reach fatigue in eight chest presses (fatigue means that you could continue to lift the weights, but would not be able to maintain your form). You will also need a pair five pounds lighter than your heavy dumbbells, and another pair five pounds lighter yet. Lie on your back on the bench with the heaviest dumbbells in your hands, arms extended straight toward the ceiling from your shoulders, and your palms facing your feet. Next, begin bending your elbows as you lower the weights down toward your chest. Lower the dumbbells until your elbows are at a 90-degree angle and are level with your back; your hands will be beside your chest, with your palms still facing your feet, and your elbows bent at no more than a 90-degree angle. Remember to bring your hands down in a vertical line, rather than following the angle of your upper body. Reverse direction and press the dumbbells powerfully back up to the starting position. Keep your chest engaged at the top of the lift. It is important on all chest presses to keep the flexion in your chest throughout the movement instead of allowing your chest to turn off or rest at top of motion. Repeat for a set of eight chest presses. After eight presses with the heavy weights, set those weights down and go pick up a set five pounds lighter. Repeat the chest presses with the lighter weights, again focusing on pushing up with controlled speed and power for a set of eight presses. After you have completed eight presses with the middle weights, do another set of eight power chest presses with the lightest set of weights.
Mountain Climbers Take a push-up, or plank position, on the floor: face down, with your weight on hands and feet, arms extended, hands directly below shoulders. Walk your feet forward underneath you, bringing your hips into the air. Stagger your feet, such that your left knee is bent under you, near your chest, with your right foot behind you and your right knee somewhat bent. Using a powerful leg thrust, as though you were climbing a very steep hill, switch your leg position, bringing your right knee toward your chest in a tuck, and letting your left leg reach behind you for balance. Make this a big "stride", and try to generate enough power that both feet come off the floor as you switch your legs. Continue to alternate legs, pushing hard off the floor and bringing your knee deep under your body with each step, until you have done a full minute of mountain climbers. Try not to slow down or go smaller as you fatigue.
Barbell Snatch Stand holding a barbell in front of your body with your palms facing in toward your legs, your legs wide, and your hands just wider than your legs. Next, sit into a squat, pressing your hips behind you as you sit your weight into your heels and bring your chest forward. Keep you back flat. Sit down until the barbell is at shin level in a squat position. Your chest should be high, head forward with neck in line with your spine, and hands holding the bar just outside of your knees. In one quick motion, keeping your chest front and core stable, explode through your legs as you perform an upright row with your upper body, dragging the bar straight up the front of your body with speed and power until it is at about chin height. As the bar reaches chin level, "flick" your wrists so that the bar is above your hands and then drive the bar directly overhead as you come to a full standing position. Reverse direction and slowly lower the bar back to chest level and then back down to your shins before repeating.
Medicine Ball Power Snatch to Toss-Ups for Height Stand upright with your feet shoulder-width apart and a medicine ball held in both hands in front of your hips. Next, sit into a deep squat, pressing your hips behind you as you sit your weight into your heels and bring your chest forward. Keep you back flat, and allow the medicine ball to come straight toward the floor as you sit. Squat down until the medicine ball lightly touches the floor. From the squat, look up at the ceiling and press explosively through your legs to bring yourself back to standing, bringing the medicine ball up with you as you rise, and keeping it close to your body as you lift it to shoulder level. As you reach your standing position, "flick" the ball up until your arms are straight overhead, using a swift, strong motion, and then, without breaking your upward momentum, throw the ball as high as you can into the air. While the ball is in the air, keep your eyes on it and your arms up. As the ball comes down, catch it in both hands and let its downward momentum bring your arms to your chest, with your hands holding the ball close to you. Then, lower the ball again to be in front of your hips, back in the starting position, and repeat the exercise for a full set of 10 tosses.
Quick Build Back Arches Lie on your back on the floor. Bend your knees, keeping your feet flat on the floor, and put your hands on the floor above your shoulders, with your fingers pointing toward you. Your elbows will be sharply bent toward the ceiling. Next, swiftly but smoothly press your hips and shoulders off the floor, coming up to a fully arched position. Use your core strength to create the feeling of being pulled upward from above, rather than shoving against the floor. Avoid craning your neck. From the fully arched position, lower yourself back to the starting position in a single swift but controlled movement. Be careful not to thump down—lower yourself from above.
Single-Cable Rope Power Overhead Rope Skull Crushers Attach a single-rope attachment to the highest setting on a cable machine system. Stand facing away from the cable machine and hold the handle of the rope attachment in one hand with your elbow bent so that your hand is at ear level next to your head. Stand with your legs in a staggered stance with your foot opposite the throwing hand in front of you. Next, explosively push your hand forward and straighten your arm as if you are trying to throw the rope attachment in front of you like a baseball. Extend your arm until it is straight. When your throwing arm is fully extended in front of you, reverse the motion and bring your arm back up to starting position, maintaining control as you go back. Do 12 reps with one arm, then switch arms and do another 12 reps.
Speed End of Bench Tricep Push-ups Drop Set Stand behind an incline bench with the incline set to a flat angle. Place your hands on the top of the bench with your palms facing inward and each corner held in the palm of the hand. With your arms straight but your elbows not locked, walk your feet back until your body can be extended straight with your toes on the floor and your heels in the air. Next, quickly lower your body until your chest almost touches the bench. Be sure to keep your spine and neck engaged; do not lower your head or push your chest out to touch the bench. Pause, then push up quickly and with power from the bench to return the body to the starting position. Continue doing tricep push-ups on the flat bench until you have maxed out and can do no more while maintaining your form. Next, set the bench to a significantly higher incline and do another set of the speed tricep push-ups until you have maxed out and can do no more while maintaining form. Finally, set the bench to yet another higher incline and again do a max-out set of the speed end-of-bench tricep push-ups.
Heavy Bag Boxing: Squat Thrust Push-ups with Power Stand behind a heavy punching bag with your feet hip-width apart. Sit down into a deep squat, pressing your hips back and down and bringing your chest forward until you are able to put both hands on the floor, with your hands wide of your feet. Next, kick your feet back into the push-up position in one fluid motion. Perform a push-up. Slowly bend your arms and descend toward the floor. Keep your neck in line with your spine throughout; 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 plank position. Do not lock your elbows at the top of the push-up. Immediately lift up your feet and shoot them back towards your hands, landing them back at the starting squat position. From the squat, press swiftly and forcefully to standing, and immediately perform a double punch. Starting with elbows bent slightly behind you and your fists bunched, punch both fists straight and powerfully into the bag, following through so that your arms come to full extension as the bag swings away. As the bag comes back, catch the swing with your fists out and control its momentum toward your body, blocking it (carefully!) with your chest and bringing your elbows back to your sides. Once the bag is still, and as quickly as possible, drop into the squat once again and repeat the push-up to punch sequence, for a set of 12 repetitions of the entire exercise.
Boxing: Full Situps with Dumbbells and Alternate Cross-Punches Lie on your back on the floor with a dumbbell in each hand. Bend your knees with your feet flat on the floor and bend your elbows toward the ceiling, so that the dumbbells are just off the floor, above your shoulders, with your palms facing inward. Next, use your center to lift your shoulders off the floor, until you come all the way up to sitting in a full sit-up. This should be a single, fluid motion in which you scoop out through your center as you peel your spine off the floor. Your feet should not come off the floor as you do this, nor your back arch. As you rise, bring your elbows down in front of you, until the dumbbells are in front of your shoulders, with your elbows bent. From the top of your sit-up, punch your right arm diagonally across your body to the left, opening your elbow and fully extending your arm as you punch. Your upper body can turn slightly with your punch, but should not fully twist. Come back to center and punch your left arm diagonally to your right, and then return to center. Lower your upper body back to the floor, controlling your downward motion through your core.


Untitled Document

EXERCISE IMAGES

Photo Credit: Nicolas Smith