Workout #16
Hi Matt!
Don’t hesitate to contact me if you have any questions.
Remember to text me when you finish.
Have fun!
Michael
KEEP YOUR CORE ENGAGED FOR THE ENTIRE WORKOUT
How to engage your core
Be sure to keep your chest up, shoulders back and down in the socket, elongate your torso, hips back, and squeeze your glutes.
Avoid rounding shoulders or curving your spine.
WARM UP
X Behind the head
- 10 reps
This Guy
- 10 reps
Reach and Open
- 10 reps
Palms Out and Up
- 10 reps
March in Place
- 10 reps per side
Standing Kick Butts
- 10 reps per side
Wide Stance Inside Heel Taps
- 10 reps per side
Knee bends because the hip is moving back. If you can’t make it all the way to your heel without rounding your shoulders, don’t worry about it. You can tap the inside of your shin or even inside of your knee if need be.
AND THEN GO DIRECTLY INTO...
PART #01
- SUPERSET: Stability Ball Roll-Out Into Overhead Press x Stability Ball W Superman
- SETS: 3
- REST BETWEEN SETS: No Break
Stability Ball Roll-Out Into Overhead Press
- REPS: 12
- NOTES:
- Be sure to make it all the way out so that your torso is at maximum length.
- You will be on the balls of your feet but when you get into plank position, press your weight back toward your heels. Also, squeeze your glutes to prevent lower back from sagging.
Stability Ball W Superman
- REPS: 15 slow
- NOTES:
- Shoulder blades should pull together and down in this position
- If you start to feel too much pressure the neck as you hold this position, look down slightly
AFTER LAST SET, GO DIRECTLY INTO…
PART #02
Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO...
PART #03
- SUPERSET: Flat Bench Underhand Press x Neutral Grip Front Raise with Chest Against Incline Bench
- SETS: 2
- REST BETWEEN SETS: 1 minute
Flat Bench Underhand Press
- REPS: 12 slow
- NOTES:
- Starting position: dumbbells should be positioned parallel with the bottom of your chest or possibly even slightly below the chest (most people place their hands too high when bench pressing). Your elbows and hands should be angled below your shoulders as opposed to parallel to them. (Think of pressing from a 45 degree angle as opposed to a 90 degree angle.)
-Your palms are facing in the direction of the top of the body.
- As your arms start moving up, you will rotate slightly so that the inside of your biceps end up facing each other.
- Slowly return to starting position. (This is actually the most important part of the exercise.)
Neutral Grip Front Raise with Chest Against Incline Bench
- WEIGHT: 2- 10 LB DBs
- REPS: 8-10 slow
- NOTES:
- Don’t go to far up on the raise. Your upper traps should stay down at the top part of the movement.
- Controlled movement as you return the DBs to starting position.
AFTER LAST SET, GO DIRECTLY INTO…
PART #04
Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #05
- SUPERSET: Bent Over Row - Underhand Grip x Hammer Curl
- SETS: 3
- REST BETWEEN SETS: 1 minute
Bent Over Row - Underhand Grip
- WEIGHT: 2- 15 LB DBs
- REPS: 12
- NOTES:
- It is extremely important that you keep your core tight during the entire exercise.
- Don’t let your shoulders raise up as you row. The dumbbells should be parallel with the bottom of your rib cage in the “row” position.
Hammer Curl
- WEIGHT: 2- 15 LB DBs
- REPS: 12
- NOTES:
- Keep your arms close to your body.
- The outside of DB should end up parallel to front of shoulder, the tip of your elbow pointing toward the floor.
AFTER LAST SET, GO DIRECTLY INTO…
PART #06
Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #07
Triceps Dip
- REPS: 12 down on 3/ up on 1 count
- SETS: 3
- REST BETWEEN SETS: 30 seconds
- NOTES:
- You might look at this gif and think my hands are in a weird position. This is intentional. Palms are facing out (fingertips facing away from the rest of my body.) This will keep your shoulders from internally rotating as you dip.
- Hands are right outside the thighs
- Keep your core tight and chest forward as you move up and down
- Keep your hips back, watch out for the pelvis swinging forward. Your tailbone should practically be brushing up against the bench.
AFTER LAST SET, GO DIRECTLY INTO...
PART #08
Burpees
- REPS: 15
- SETS: 1
- NOTES:
- Burpees suck and that’s why they are effective.
- Easy landings if possible and keep it moving.
AFTER LAST SET, REST 1 MINUTE AND THEN GO INTO…
PART #09
- SUPERSET: Plank into Side Plank x Plank Hold
- SETS: 2
- REST BETWEEN SETS: 1 minute
Plank into Side Plank
(Left Side)
- REPS: 10 per side/ 1 side at a time (20)
- NOTES:
- Keep hips and shoulders on side that is not planking aligned as you open up into the plank.
- Reset into push up position after each side plank, take a 1-count hold before opening up into side plank on other side.
Plank into Side Plank
(Right Side)
Plank Hold
- DURATION: 1 minute
- NOTES:
- Watch out for sagging back and rounding shoulders. Remember to breathe.
COOL DOWN
HIP FLEXOR STRETCH - LEFT SIDE
- Hold each position for 5 seconds
HIP FLEXOR STRETCH - RIGHT SIDE
- Hold each position for 5 seconds
Reach Under and Open
- REPS: 5 per side (10 in total) with 3-count hold
Knee Roll Overs
- REPS: 5 per side (10 in total) with 3-count hold
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Hold for 10 seconds
Great work!
Remember to check-out with me.