WORKOUTS

Strong and Lean 12-Week Workout: Week 4



DAY 5: STRENGTH TRAINING - DYNAMIC FULL BODY TRAINING WITH WEIGHTS

WARMUP
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Cable Side Rotators Shoulders (rotator cuffs) 15 each arm Light
Dumbbell Up Rotators Shoulders (rotator cuffs) 15 Light
SET 2
Cable Side Rotators Shoulders (rotator cuffs) 15 each arm Light
Dumbbell Up Rotators Shoulders (rotator cuffs) 15 Light
WORKOUT SEQUENCE 1
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Dumbbell Squat Thrust with Alternate Lockouts Legs, Shoulders 16 Light
Super Legs Legs 12 of each N/A
Hands on Stability Ball Pushups to Feet on Stability Ball Pushups Chest 10 of each N/A
Stability Ball Skiers Abdominals 16 N/A
Dumbbell Good Mornings with Arnold Shoulder Press Legs, Biceps, Shoulders, Core 12 75% Rep Max
Backbend Hold Full body 10 seconds N/A
SET 2
Dumbbell Squat Thrust with Alternate Lockouts Legs, Shoulders 16 Light
Super Legs Legs 12 of each N/A
Hands on Stability Ball Pushups to Feet on Stability Ball Pushups Chest 10 of each N/A
Stability Ball Skiers Abdominals 16 N/A
Dumbbell Good Mornings with Arnold Shoulder Press Legs, Biceps, Shoulders, Core 12 Rep Max
Backbend Hold Full body 10 seconds N/A
WORKOUT SEQUENCE 2
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Barbell Squats Legs, Back 12 75% Rep Max
Alternate Step-Back Lunges with Plate Twist Full body 12 N/A
Mock Military Pull-ups on Squat Rack Bar with Feet on Floor Back 12 N/A
Stability Ball Straight-Leg Hip Raises on Heels, Heel Curls, Bent-Knee Hip Raises, and Straight-Leg Hip Raises Legs, Hips 10 of each N/A
Hold Plank with Single Dumbbell Kickbacks Triceps, Abdominals 12 each arm 75% Rep Max
Side Pillar Hip Lifts Abdominals (obliques) 20 each side N/A
SET 2
Barbell Squats Legs, Back 12 75% Rep Max
Alternate Step-Back Lunges with Plate Twist Full body 12 N/A
Mock Military Pull-ups on Squat Rack Bar with Feet on Floor Back 12 N/A
Stability Ball Straight-Leg Hip Raises on Heels, Heel Curls, Bent-Knee Hip Raises, and Straight-Knee Hip Raises Legs, Hips 10 of each N/A
Hold Plank with Single Dumbbell Kickbacks Triceps, Abdominals 12 each arm 75% Rep Max
Side Pillar Hip Lifts Abdominals (obliques) 20 each side N/A


EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Cable Side Rotators With a towel rolled in your armpit, use the cable system set at your stomach level or a stretchy tube attached to a pole or doorway. Hold your elbow at a right angle and slowly move your hand from across your stomach towards the outside of your body, then bring hand back to stomach and repeat.
Dumbbell Up Rotators Holding dumbbells in each hand in front of you with elbows and armpit at a 90-degree angle, slowly raise dumbbells until they are straight up and your forearms and perpendicular to the floor, then reverse motion.
Dumbbell Squat Thrusts with Alternate Lockouts Stand upright with legs more than shoulder-width apart—your legs should be slightly wider than they would be in a standard squat thrust, because you will need the wider stance to help you balance. Hold dumbbells in each hand; your arms should be at your sides and your palms facing inward, with your thumbs forward. Note: If you haven't done this exercise before, try it first without using dumbbells to start, then add in very light dumbbells later and slowly work up in weight over time. Bend your knees, lower into a fully squatted position so that the dumbbells in your hands are resting on the floor between your feet, and immediately kick your feet back into the plank position. In the plank position, contract your abs and slowly raise your right arm up so that it is parallel to your side, keeping your elbow straight. Lower the right arm and repeat with the left arm. After you have lifted each arm, jump back up to the squatted position, and then stand up from the squat. 16 reps completes one set.
Super Legs Super Legs combines four incredible leg exercises: squats, reaching lunges, jump scissor switches, and jump squats. Stand with feet about hip-distance apart with your hands cupping the back of your head and 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 until your thighs are parallel to the ground. Reverse and drive up to the standing position. Do 12 of these squats, then move right into alternating lunges. Step forward with one foot as you drop the 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. Do 12 reps of alternating lunges, then 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 jump into the air out of the lunge and land with your feet reversed. If you started with right foot forward and left back, land with left forward and right back. Do a total of 12 scissor switches, then move on to jump squats. Sit into a squat as described above. From the bottom of the squat, jump into the air as high as you can. Land and lower yourself immediately into the next squat. Repeat for a set of 12.
Hands on Stability Ball Push-ups to Feet on Stability Ball Push-ups Place both hands on a stability ball and position the rest of your body like a plank. Perform 1o push-ups, lowering your chest until it touches the ball, and then press yourself back up. Next, reverse your position so that your toes are on the ball and your hands are on the floor. You will again be in the plank position, but with your head lower than your feet. Your shins and shoe laces will be on the ball, keeping your toes pointed so that you avoid perching on the ball with your toes. Do a total of 10 push-ups with your feet elevated.
Stability Ball Skiers With your body in a modified plank position, place your hands on the floor and a stability ball under your shins. Your knees and hips should be bent at right angles. Slowly twist and lower your hips to the side. As you lower your hips, the stability ball should roll so that you end the exercise with your feet on top of each other and the side of one calf flat on the ball. The position of your upper body should not change. Keep your hips over your knees throughout. Return slowly to the starting position and repeat the exercise with your hips going the other direction. Alternate sides for a total of 16 (eight on each side).
Dumbbell Good Mornings with Arnold Shoulder Press Stand with feet hip-width apart, knees slightly bent, shoulders back, and abs engaged. Hold a dumbbell in each hand at chest level, with your palms facing you and your elbows in front of your body. Bend at the hips and lower your upper body directly forward, keeping the dumbbells in the same position. Focus on using your hamstrings and glutes to lower your upper body—your abs and lower back should be engaged to stabilize your movement. You should end up with your upper body parallel to the floor. Important: You must keep your hips back, your lower back flat, and your neck in line with your spine to avoid back injury. Reverse and return to the standing position, then immediately perform an Arnold shoulder press: Raise both hands above the shoulders, turning your palms to face front at the top of your lift.
Backbend Hold Sit on a stability ball and put your feet on the floor. Slide back until your lower back is on the ball, making sure to keep your feet on the floor. Reach back with your arms until your hands are on the floor with your fingertips pointing toward you and your hands a little more than shoulder-width apart. Press upward through your center, lifting your back above the ball. Hold for 10 seconds.
Barbell Squats Place a neck pad or neck cradle at the center point of a barbell positioned at shoulder height on a rack. Lift the barbell off the rack so that it is resting across your shoulders and behind your neck, with your hands holding it on either side about one foot more than shoulder-width apart. Slowly lower down toward a squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight balanced between the balls of your feet and your heels as you go down. Your back should maintain a natural arch; do not over-arch. When your thighs are parallel to the floor, reverse motion and drive up through your feet to return to the starting position.
Alternate Step-Back Lunges with Plate Twist Stand upright holding a weight plate with both hands close to the front of your chest. Step back with your left foot and perform a lunge, dropping down through the back knee while keeping your upper body vertical. At the bottom of your lunge, press the weight plate directly in front of you at chest level and rotate through your upper body to the right. Your hips should stay facing forward even as your shoulders turn. Return your shoulders to center, bring the weight plate back in toward your chest, and step back up to the starting position. Repeat on alternating legs for a total of 20 reps.
Mock Military Pull-ups on Squat Rack Bar with Feet on Floor Place the squat bar on the squat rack at shoulder height. Stand perpendicular to the squat rack and grasp the center of the bar with your hands facing in opposite directions, then squat down until your legs are bent and your arms almost fully extended above you. Keeping your toes on the floor, slowly pull yourself directly upward, bringing your head to one side of the bar and keeping your feet lightly on the floor to "spot" you. Lower yourself back to the squat position and repeat on the other side. Do a full set of 12 pull-ups (six on each side).
Stability Ball Straight-Leg Hip Raises on Heels, Heel Curls, Bent-Knee Hip Raises, and Straight-Knee Hip Raises Lie on your back on the floor with a stability ball under your heels, legs extended, and arms on the floor with palms down. First, raise your hips until they are fully open, then slowly lower them but stop just above the floor. Repeat for 10 hip raises. On the final hip raise, hold your position at the top and begin heel curls. Slowly roll the ball in toward you by bending your knees, keeping your hips raised and your heels on the ball. Once you have rolled the ball as close to you as you can, press it slowly back out, keeping your hips raised throughout. Complete 10 heel curls, then bring the ball to the midway point of a heel curl, such that your knees are bent and your hips are still off the floor. Place the soles of your feet on the ball, rather than your heels, and slowly perform a set of 10 hip raises, lowering almost to the floor and then raising back up to an open hip position at the top. Finally, keeping your hips off the floor, roll the ball away from you and walk your feet down its side until you can only just reach it with the balls of your feet when your knees are slightly bent. Driving through your toes, perform hip raises for a set of 10 repetitions, being careful again not to drop your hips all the way to the floor between raises, and pressing firmly into the ball to prevent slipping.
Hold Plank with Single Dumbbell Kickbacks Get into the plank position with a dumbbell in your right hand on the floor and right palm facing inward. Raise your right elbow to your side, and, keeping the elbow slightly above the level of your back, extend your right forearm back until your entire arm is at your side and slightly above the level of your back. Reverse the movement and bring your hand back to the starting position. Repeat with the right arm 12 times before switching the dumbbell to the other hand for another 12 reps.
Side Pillar Hip Lifts Lie on your side on the floor and support yourself on one elbow. One foot should be one on top of the other, and your lower hip should be on the floor. Your lower arm's elbow should be directly under your armpit. The forearm of your lower/supporting arm should point directly forward. Bend your upper arm's elbow and place that hand on your hip. Use your obliques and hips on your lower side to lift up to a flat position, then lower slowly down to your starting position, but do not let your hip touch the floor between lifts. Do 20 lifts on one side, then switch to the other side for another 20 lifts.


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EXERCISE IMAGES

Photo Credit: Nicolas Smith