This workout is super intense, and is aimed at toning and leaning up. My trainer, Jay Hagadorn, has added some tweaks to my normal routine in an effort to lean me up for a men's physique competition. We intend on moving toward bodybuilding, but for now my body is more geared toward men's physique. Jay had me change my reps, and add something he calls "prowlers". The prowlers were done at the end of this workout, and with about a 30 minute rest between the two.
A prowler is pushing a metal sled weighing about 100 lbs. across an asphalt parking lot for about 20 yards at a full sprint, turning around, and sprinting back at full speed. There are no wheels, so not only do you have the weight to overcome, but also the additional friction.
These exercises are using dumbbells and cables only. The focus for this workout is 20 reps. The alternating arm bench press is done with a simultaneous press. While holding both dumbbells in the air over your chest, with arms at full extension without locking the elbows, drop one arm to do the press while maintaining the same full extension with the other arm. Once the first arm returns to it's original start position, the second arm will complete a press while the first arm maintains the full extension over the chest. A completion of the alternating press is 1 set.
The crunches to alternating knees are done by leaning toward your right knee, striving to touch your left ribs to your right thigh, returning to a straight position and leaning back on the ball to stretch out your abs, then leaning toward your left knee, striving to touch your right ribs to your left thigh before returning to a straight position and leaning back on the ball to stretch out your abs. This is one set.
Stretch for 10 minutes.
1 set of alternating dumbbell press on a 30" ball with 50 lbs. dumbbells for 20 reps.
- super set with 1 set of crunches to alternating knees on 30" ball to failure.
- no rest between exercises, with a 60 second rest between super sets.
1 set of alternating dumbbell press on a 30" ball with 50 lbs. dumbbells for 12 reps.
- super set with 1 set of crunches to alternating knees on 30" ball to failure.
- no rest between exercises, with a 60 second rest between super sets.
4 sets of alternating dumbbell press on a 30" ball with 40 lbs. dumbbells for 20 reps.
- super set with 4 sets of crunches to alternating knees on 30" ball to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.
4 sets of flies on a 30" ball with 25 lbs. dumbbells for 20 reps.
- super set with 4 sets of dumbbell press on a 30" ball with 25 lbs. dumbbells for 20 reps.
- super set with 4 sets of crunches on 30" ball to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.
4 sets of incline dumbbell press on a 30" ball with 35 lbs. dumbbells for 20 reps.
- super set with 4 sets of incline flies on a 30" ball with 20 lbs. dumbbells for 20 reps.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.
4 sets of standing cable flies at shoulder height with 17.5 lbs. for 20 reps.
- super set with 4 sets of crunches to alternating knees on 30" ball to failure.
- no rest between exercises, with a 60 second rest between super sets, and 120 second rest before proceeding to next super set exercise.
4 sets of standing cable flies, pulling from hips to chest, with 12.5 lbs. for 20 reps.
- super set with wide push-ups to failure.
- no rest between exercises, with a 60 second rest between super set.
20 prowlers with 30 - 60 second rest between sets.
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Osa McDonald (Athlete)
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