Workout ONE of Series: 12 Rounds – for Looks and Performance

The next 8 articles will feature 12 round workouts, which sculpt the entire body while developing functional strength. These round robins are all I perform to support my athletic agenda. I’ll punch out a round, rest, and then knock out another until I’ve completed all 12 rounds (usually 40-50 minutes). If you legitimately bite off on this format, I promise amazing results. Don’t be thrown off by the number of reps I conduct or the weights I use, either too much or too little – tailor this to yourself – but keep it challenging – where you NEED to rest after each round.

Workout ONE:

First Four Rounds: 20 chin-ups, 30 straight leg deadlifts (using 55 lb. kettlebell), 10 decline pushups. Rest until you feel like going again.

Second Four Rounds: (Wearing 20 lb. weighted vest) – 20 side to side leaping lunges, 10 close grip curl ups (pull-ups where I curl my knees to the ceiling), 10 dips on the rings. Rest, etc. 4 rounds.

Last Four Rounds: 20 wide grip pull-ups, 50 Suma squats (using 55 lb. kettlebell), 20 incline bench flys using 20 pound dumbbells. Rest and go 4 rounds.

WITH EACH WORKOUT – WE WILL FOLLOW THE SAME FORMULA BUT WILL SWITCH OUT THE EXERCISES, WEIGHTS AND REPS – WHICH IS CRITICAL TO PROGRESS.    

Suma squat – weight between the knees, with explosive bounce.  A Dena 2012 081

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