Rob Hudson put together a killer workout for us on Friday at Fitness by Design. Give this one a try and I guarantee you you'll feel it the next day!
*Be sure to stretch/warmup prior to starting the workout - about 10 mins should do it
Round 1: Lower Body
- Deadlift x 10 reps: Use a weight that allows you to complete all 10 reps but puts you near failure as you reach the final rep
- Explosive Jumps x 5 reps: As soon as you finish the last deadlift, take a couple steps back from the bar and immediately begin your explosive jumps. Start from a squat position and jump straight up as high as you can. Perform these in quick succession
- Lunges x 10 steps: If BW lunges aren't challenging enough, place a barbell on your shoulders. Take 5 steps with each leg
Perform the Lower Body circuit twice with a short break in between
Round 2: Upper Body
- DB Bench Press x 10 reps: Use a flat bench and go as heavy as you can
- One Arm DB Row x 10 reps each arm: Again, use a flat bench and perform the rows one arm at a time pulling the DB up tight to chest level each time
- Overhead Carry x 100 yds: Grab two DBs and press them straight up over your head. Lock out your arms and walk quickly for 100 yds.
- Single Arm Bicep Curls x 10 each arm: Using a DB, do 10 reps on each arm
- DB Skull Crushers x 10 reps: Lie on a flat bench and press the DBs straight up above your forehead. Slowly lower them down to ear level while just bending at the elbows, engaging your triceps. Push them back to full extension and repeat
Perform the Upper Body circuit twice with a short rest in between
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