Workout TWO of series – 12 Round Workouts – for Looks and Performance

The next several articles will feature 12 round workouts, which sculpt the entire body while developing functional strength. These round robins are all I do to support my athletic endeavors. I conduct a round, rest, and conduct another until I’ve completed all 12 rounds (usually takes between 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 heavy or too light – tailor this to yourself – but keep it challenging. You want to be DEAD after every round. Then rest as long as you need. Then kill yourself again!

Workout TWO:

First Four Rounds: 20 dumbbell rows each arm (40 lbs.), 20 leaping lunges, in place, incline flies to failure (any weight will do). Rest until you’re ready, go again 3 more rounds.

Second Four Rounds: (Wearing a 40 lb. weighted vest throughout) – 15 pull-ups (hands cocked at 45 degree angles), 10 dips, 15 deadlifts adding 40 lb. dumbbells held off to the sides, or twin kettlebells. Rest, etc. 4 rounds total.

Final Four Rounds: Straight arm push downs (for the back) until failure, 10 diamond pushups, 15 windmills to each side using 35 lb. kettlebell (illustration below).

WITH EACH WORKOUT – WE WILL BE SWITCHING OUT THE EXERCISES, WEIGHTS AND REPS – which is how you make progress.     

Windmill, part single leg off squat, part core twist.  A Dena 2012 082

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