Week 3 Workout 2: Full Body Super-sets

Week 3 Workout 3: Triceps & Biceps
December 3, 2016
Week 3 Workout 1: Full Body Cycles
December 3, 2016
Week 3 Workout 3: Triceps & Biceps
December 3, 2016
Week 3 Workout 1: Full Body Cycles
December 3, 2016

Week 3 Workout 2: Full Body Super-sets

Another day, another full body workout to build strong body and boost your energy level! 

Warm your body up with a 10-15mins dynamic warmup (think stretching or walk up and down the stairs) before starting the workout below. Perform each exercise according to the instruction, and rest 1-2mins between sets. Cool down with 5mins stretching or foam rolling after finishing all exercises.

 

No rest between exercises within a super-set.
Rest 60 – 90 seconds between each super-set.
Beginner:  10 reps x 1 rounds
Intermediate: 20 reps x 1 rounds

Advanced: 30 reps x 1 rounds

 

SUPER-SET 1

EXERCISE 1   SIDE PLANK DIPS   x   25 reps each side 

  1. On a yoga mat, get into a side plank position by balancing your weight on one elbow and stacking your feet. Lift your hips off the floor and keep your body straight.
  2. Lower your hip to nearly touching the floor. Then bring the hip back up to the starting position.
  3. Repeat 25 reps before switching side.

 

EXERCISE 2   DIAMOND PUSH-UPS   x   25 reps 

Beginner: Diamond push-ups on knees

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  1. On a yoga mat, form a push-up on knees position with hands close up instead of shoulder width. Your hands should be close enough to form a diamond shape.
  2. Perform the motion as a push-up on knees and contract both triceps.
  3. Repeat and finish 25 reps.

Advanced: Standard diamond push-ups

 

EXERCISE 3   FIRE HYDRANTS   x   25 reps each side 

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  1. Position yourself on your hands and knees on a yoga mat. This will be the starting position.
  2. Keep the hands and upper body stationary while lifting one of your knees to the side away from your body.
  3. Pause briefly at the top of the movement, then slowly return to the starting position.
  4. Perform 25 reps. Then repeat 25 reps on the other side.

 

SUPER-SET 2

EXERCISE 1   TRICEP DIPS   x   25 reps

Beginner: Dips with bent knees

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  1. Place a bench or a chair behind your back. Hold on to the edge of the bench while facing away from it. Bend your legs at your knees with your thighs about parallel to the floor to support your body weight. Keep your arms about shoulder width and fully extended. This will be your starting position.
  2. Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
  3. Push your upper body back up again to starting position.
  4. Repeat.

Advanced: Dips with straight legs

  1. Place a bench or a chair behind your back. Hold on to the edge of the bench while facing away from it. Extend your legs while keeping your arms about shoulder width and fully extended.
  2. Bend your elbows and slowly lower your body until your elbows are about 90 degrees.
  3. Push your upper body back up again to starting position.
  4. Repeat.

 

EXERCISE 2   FIRE HYDRANTS   x   25 reps each side

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  1. Position yourself on your hands and knees on a yoga mat. This will be the starting position.
  2. Keep the hands and upper body stationary while lifting one of your knees to the side away from your body.
  3. Pause briefly at the top of the movement, then slowly return to the starting position.
  4. Perform 25 reps. Then repeat 25 reps on the other side.

 

EXERCISE 3   FRONT PLANK   :   30 seconds

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  1. Face down on a yoga mat, supporting your weight on your toes and your hands.
  2. Bend your arm and lower your body to shift your body weight to your elbows.
  3. Keep your body straight at all times and hold this position for 30 seconds.

 

SUPER-SET 3

EXERCISE 1   WALL SIT   :   90 seconds

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  1. Start with your back against a wall with your feet shoulder width and about two feet from the wall.
  2. Slowly slide your back down the wall until your thighs are parallel to the floor.
  3. Keep your body stationary and hold the position to 90 seconds. (Note: it is normal to feel a burning sensation in the quads, but if you experience pain in the knee or kneecap, stop the exercise.)

 

EXERCISE 2   SUMO SQUATS   x   30 reps

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  1. Hold a dumbbell at the base with both hands. Stand with your legs and feet wide apart and your knees slightly bent. You toes should be pointing out.
  2. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure your upper body and arms are stationary while performing the movement.
  3. Press with the heels to bring the body back to the starting position.
  4. Repeat and perform 30 repetitions.

 

EXERCISE 3   BURPEES   x   10 reps

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  1. Start in a standing position with your legs shoulder-width apart.
  2. Place your hands on the floor and kick your legs back so you will end up in a plank position.
  3. Press up and bring your feet back close to your hands and under your hips.
  4. Jump up and extend your arms over your head.
  5. Repeat and perform 10 repetitions.

 

COOL DOWN ON FOAM ROLLERS

MOVEMENT 1   ROLL BACK   :   10 reps x 2 rounds

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Lie down with your back on the floor. Place a foam roller underneath your upper back and lift your arms in front of you to protract your shoulder blades. Raise your hips off the floor and support your body weight with the roller. Push into your heels to move your body up and down to allow the roller rolling against your spine.

 

MOVEMENT 2   ROLL IT BANDS   :   10 reps x 2 rounds

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Lie on your side with bottom leg placed onto a foam roller between the hip and knee. Bend the top leg crossed in front of you to keep balance. Gently place your body weight up to the level of tolerable on to the roller. Rock your body back and force to allow the roller to roll from your hip to your knee. Repeat on the opposite leg.

 

MOVEMENT 3   ROLL THIGHS   :   10 reps x 2 rounds

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Lie face down on the floor with your weight supported by hands or forearms. Place a foam roller underneath one leg and lift the other leg while keeping both feet off the ground. Shift as much weight onto the leg pressing against the roller as is tolerable. Roll from above the knee to right below the hip. Repeat on the opposite leg.

 

Well done! Now take a break and feed the hard working muscles with a tasty protein shake to boost the GAINS! See you tomorrow!

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Noah
Noah
In my work and personal life I live by the motto “do work, feel good”, and I wish to share it with you to improve both of your physical and mental strength. I have been working with a diverse range of clients in Renton and Seattle area for more than 8 years. I have had clients with amazing transformations and took their fitness to the next level. Before sharing my enthusiasm in fitness with others, I have been an athlete in football, basketball, rugby, and track. I have also won several titles in men’s physique competitions, and currently model for Nike. You will be my focus when training with me. I will hold you accountable and we will do work! I will support you through your fitness journey. I will pair many training concepts with your session to make it constantly challenging and fun. You will be stronger, physically and mentally. Certifications: NASM, ACE, NFPT. For better guidance contact me: Noah Bartholomew 425.591.3050 noah@doworkseattle.com Performance Coach