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Category Archives: WOW! Workouts of the Week

WOW! Workout of the Week #12 – 3/4/2012

“The Integrated 400″

This week we’ll add another element by using one of my favorite fitness accessories: a deck of cards!

Complete a circuit of four exercises of your choice (suggestion to follow) and select a weight where you can do 15 or more repetitions for each exercise.

Suggested Exercises: Complete the same exercises you did last week on WOW #11:

- Bent Over Row
- Dead Lift
- Arm Curl
- Shoulder Press

Or You can complete this routine using body weight exercises if you prefer, such as:

- Push Ups
- Body Weight Squats
- Supine Pull Up
- Body Weight Lunges

To start, get your deck of cards and turn over the first card. You’ll complete the number of repetitions shown on the card for the first exercise. Turn over the next card and again complete the number of repetitions shown on that card for the second exercise, and so forth. Once you’ve gone through each exercise, simply repeat the circuit until you’ve gone through the entire deck of cards. With four exercises, you should be completing 12 sets of each exercise. As you can tell, the number of repetitions you complete each set will be random and the total number of repetitions you complete for each exercise will most likely vary as well.

How many reps? 2=2, 3=3 and so on; Jacks = 11, Queens = 12, Kings = 13

For Jokers and Aces, instead of completing repetitions for one of the exercises, you’ll be doing the following:

Jokers = Complete 20 Jumping Jacks;

Aces = Take a (mandatory) 1 minute rest break. Grab some water and recover 1 minute before continuing. Since you’re picking cards, you’ll have random rest breaks as well.

In addition to the mandatory rest periods when you turn over an Ace, you can choose when else to rest, but try to finish the workout as fast as possible. Time yourself each day to see if you can improve and then record your results using a workout journal or our workout log.

Have Fun!

FORMS TO USE:

WOW! Workout of the Week #11 – 2/25/2013

This week we’ll complete a circuit of exercises, resting between each exercise, and then repeat the circuit 4 more times. Use the same weight for all exercises. You can use any number of pieces of equipment – a barbell, dumbbells, kettlebell, sandbell, sandbag or medicine ball for your weight. No other equipment is necessary!

Here’s the breakdown:

Bent Over Row – 15 Reps
Rest 1 Minute
Dead Lift – 20 Reps
Rest 1 Minute
Arm Curl – 10 Reps
Rest 1 Minute
Shoulder Press – 10 Reps
Rest 1 Minute

Repeat circuit a total of 5 times.

TIME TO COMPLETE: 40 Minutes, plus your Dynamic Warm Up And Static Stretching.

FORMS TO USE:

WOW! Workout of the Week #10 – 2/18/2013

More Super Setting this week!

Super set A1 & A2; then B1 & B2. Finish with straight sets for exercises C1, D1 & E1 without super setting.

Exercise – Sets / Reps

A1: Single Dumbbell Bent Over Row – 4/11
- Place one knee on a bench and complete the row with the outside arm. Switch sides before super setting with Exercise A2.
A2: Uneven Barbell Bench – 4/11
- Add 10 extra pounds to one side of the barbell. You’ll need to engage your core to keep yourself in proper alignment on the bench. Make sure you keep the barbell horizontally even throughout the movement!

B1: Dead Lift + Shoulder Shrug – 4/7 each
- Alternate repetitions between these two movements until each set is complete. No need to roll your shoulders on the Shoulder Shrug, just tense them up to your ears, and completely relax before continuing with each repetition.
B2: 45 Degree Forward Lunge – 4/7 each leg
- Lunge forward and laterally at a 45 degree angle; then back up to starting position. Alternate legs every repetition until all reps are complete.

C1: Pull Ups! – 20 Total Reps
- Do as many Pull Ups as you can, then rest before continuing with additional sets. If you can complete 20 Pull Ups in less than 3 sets, choose a higher number of total reps on your next workout.

D1: Push Ups! – 50 Total Reps
- Remember your progressions! Just like the Pull Ups, do as many as you can, then rest before continuing with additional sets. If you can complete 50 reps in less than 3 sets, you need to select a harder progression or choose a higher total number of reps to aim for.

E1: Standard Abdominal Crunch – 100 Total Reps
- How many crunches can you do in a row? If 100 is too easy, complete a different exercise, or an additional one, or even try this workout instead :) for a greater challenge.

FORMS TO USE:

WOW! Workout of the Week #9 – 2/8/2013

This week we’ll take the same exercises we completed last week and rearrange the format of the workout…

GIANT SETS! Complete a set of A1, A2, and A3 without rest between exercises, then rest 1 minute and repeat until all sets are complete for the A group of exercises. Follow the same pattern for exercise groups B, C, and D.

Exercise – Sets / Reps

A1: Seated Row – 3/7
A2: Lat Pull Down (reverse grip) – 3/7
A3: Supine Row – 3/17

B1: Leg Press – 2/7
B2: Body Weight Lunges – 2/11

C1: Barbell Bench Press – 3/7
C2: Shoulder Press – 3/7
C3: Push Ups! – 3/17

D1: Leg Curl – 2/7
D2: Body Weight Squat – 2/17

Time to Complete: 47 minutes or less.

FORMS TO USE:

WOW! Workout of the Week #8 – 2/4/2013

This week you’ll be super setting 5 pairs of exercises as follows:

Exercise – Sets/Reps

1A: Push Ups – 1/17
1B: Supine Row – 1/17

2A: Body Weight Squat – 1/17
2B: Body Weight Lunges – 1/17

3A: Dumbbell Overhead Press – 2/11
3B: Reverse Grip Lat Pull Down – 2/11

4A: Machine Leg Press – 3/11
4B: Machine Leg Curl – 3/11

5A: Seated Cable Row – 2/11
5B: Barbell Bench Press (medium grip) – 2/11

FORMS TO USE:

IHFA @ Home Workout #7 – 1/28/2013

Like last week, I want you to alternate sets between different exercises. After completing the first exercise (the Squat & Reach), complete Exercise 2 & 3, then 4 & 5, and finally 6 & 7 together, alternating sets. Rather than doing the exercises superset style however, rest between every set (except as noted below). You’ll finish the workout by completing a few sets of a single abdominal exercise.

Exercise – Sets/Reps

1. Squat & Reach – 2/17 each leg
Standing on your left leg; reach forward with your right hand and touch a dumbbell lying upright on the floor in front of you. The goal is to perform a partial, one legged squat as you squat and reach out. (try not to just hinge at your hip joint!) Come back to a complete upright position. After you complete all reps on one side, switch before repeating both sides again.

2. Incline Dumbbell Press – 3/11
3. Incline Dumbbell Row – 3/11

For both these exercises, set an incline bench to 45 degrees. Use a close grip, palms in for both exercises as well. First complete the Press, then turn around and lay prone on the bench (facing floor), chest support on bench while you row the dumbbells upward. Remember, you are not Super Setting, yet!

4. Body Weight Squat – 2/17 (no weight)
5. Dumbbell Squat – 2/7 (with weight)

OK, Squats are back AND now you get to Super Set! Complete one set of the bodyweight Squat, then go immediately into your Dumbbell Squat without rest. Repeat for an additional Super Set!

6. Bent-over Dumbbell Row – 2/17
7. Push Ups! – 2/17

For the Bent-over Dumbbell Row, make sure you keep your back flat and head in a neutral position! If you’re looking down toward your knee you most likely will have a rounded back. Again with Push Ups, if you’re ready, increase the difficulty by trying a more challenging progression

8. Abdominal Toe Touches – 3/17
See “7 Minute Abs” on side attachment for directions.

Time to Complete: 47 minutes or less, including Dynamic Warm Up and Static Cool Down.
Suggested Rest Between Sets: 47 – 74 seconds.

SUGGESTED EQUIPMENT: Dumbbells, Adjustable Dumbbell Bench, Medicine Ball, and Workout Timer.

FORMS TO USE:

WOW! Workout of the Week #7 – 1/28/2013

Like last week, I want you to alternate sets between different exercises. After completing the first exercise (the Squat & Reach), complete Exercise 2 & 3, then 4 & 5, and finally 6 & 7 together, alternating sets. Rather than doing the exercises super set style however, rest between every set (except as noted below). You’ll finish the workout by completing a few sets of a single abdominal exercise.

Exercise – Sets/Reps

1. Squat & Reach – 2/17 each leg
Standing on your left leg; reach forward with your right hand and touch a dumbbell lying upright on the floor in front of you. The goal is to perform a partial, one legged squat as you squat and reach out. (try not to just hinge at your hip joint!) Come back to a complete upright position. After you complete all reps on one side, switch before repeating both sides again.

2. Incline Dumbbell Press – 3/11
3. Incline Dumbbell Row – 3/11

For both these exercises, set an incline bench to 45 degrees. Use a close grip, palms in for both exercises as well. First complete the Press, then turn around and lay prone on the bench (facing floor), chest support on bench while you row the dumbbells upward. Remember, you are not Super Setting, yet!

4. Body Weight Squat – 2/17 (no weight)
5. Barbell Squat – 2/7 (with weight)

OK, Squats are back AND now you get to Super Set! Complete one set of the bodyweight Squat, then go immediately into your Barbell Squat without rest. Repeat for an additional Super Set!

6. Supine Row (AKA Inverted Row) – 2/17
7. Push Ups! – 2/17

For the Supine Row you’ll need a Smith Machine or a Squat Rack you can lower the bar to a height so when you hang, arms outstretched, from a Supine position under the bar your body (shoulders, hips & knees) are horizontal and parallel to the ground; with your knees bent at 90 degrees and your heels underneath your knees. You’ll pull yourself upwards so that your chest touches the bar – this movement is opposite of the Push Up Movement; and you already know how to do those! For Push Ups, try a different progression if you’re ready!

8. Abdominal Toe Touches – 3/17
Lying on your back, feet up, legs mostly straight but knees slightly unlocked, holding a medicine ball with both hands. Without dropping your legs, bring the medicine ball as close to your toes as possible, then return back to starting position.

Time to Complete: 47 minutes or less, including Dynamic Warm Up and Static Cool Down.
Suggested Rest Between Sets: 47 – 74 seconds.

FORMS TO USE:

WOW! Workout of the Week #6 – 1/21/2013

This week I want you to alternate sets between Exercise 1 & 2, then 3 & 4, and then 5 & 6. Rather than doing the exercises superset style however, rest between every set. Note that when alternating between Exercises 3 & 4 you’ll finish your fourth set on Exercise 3 last, before moving on to exercises 5 & 6.

Exercise – Sets/Reps

1. Barbell Push Press – 2/11
Just like a Barbell Shoulder Press except before lifting the weights overhead, you’ll dip your knees slightly and use your legs and momentum to life the weights overhead. Return the weight to your starting position, reset yourself, and then continue with the next rep (do not dip your knees as you are lowering the weights back to your shoulders from overhead, wait until you start the next repetition).

2. Barbell Front Squat (with alternative bar hold) – 2/11
Unlike a traditional Barbell Front Squat, you’ll hold the barbell the same way as you would doing a Barbell Shoulder Press; this will prepare you for this week’s Exercise #4.

3. Pullover & Press – 4/7
Like last week, alternate repetitions between a Pullover and a Chest Press (do 7 reps each movement). Focus on form and range of motion first, not weight or intensity.

4. Barbell Push Press + Barbell Front Squat – 3/7
This time combine the push Press and Barbell Squat by alternating repetitions between the 2 movements (do 7 reps each movement). You’ll need to select a weight you can handle on both exercises.

5. 45 Degree Back Extension – 3/11
The lower the pad, the more hamstring involvement; the higher the pad the more low back involvement. Go slow and practice form, and DO NOT hyperextend! Raise your torso so that at the top position your shoulders, hips, knees and ankles form a straight line.

6. Select three different Abdominal exercises of your choice – 3/17 (1 set per exercise).
For ideas read “SEVEN MINUTE ABS!” as posted HERE.

Time to Complete: 47 minutes or less, including Dynamic Warm Up and Static Cool Down.
Suggested Rest Between Sets: 47 – 74 seconds. Why the odd number? So you rest with purpose!

FORMS TO USE:

WOW! Workout of the Week #5 – 1/14/2013

This weeks first exercise, the Pullover & Press, works the back with the Pullover and the Chest with the Press. For legs, even though I’ve removed the Barbell Squat this week, it’ll be tough with two different kinds of Lunge Exercises. Enjoy!

Exercise – Sets/Reps

1. Pullover & Press – 4/7
Alternate repetitions between a Pullover and a Chest Press (do 7 reps each movement). Focus on form and range of motion first, not weight or intensity.

2. Forward Lunge – 4/7 each leg
Lunge Forward, then back to starting position. Alternate legs every other repetition.

3. Reverse Lunge – 4/7 each leg
Lunge Backward, then back up to starting position. Alternate Legs every other repetition.

4. Dumbbell Hammer Curl (one legged) – 2 / 11
Stand on one leg for first set, then switch legs on the second set.

5. Standard Floor Plank – 3/ 30-60 seconds per set.
Focus on drawing in your abdominal muscles and keep head in a neutral position. Also, be sure not to hold your breath!

FORMS TO USE:

WOW! Workout of the Week #3 – 12/31/12

Last Workout of the Week this year! Enjoy and thanks for following.

Exercise – Sets/Reps

1. Seated Row – 4/7
Palms face each other, keep torso straight and perpendicular to the floor, and don’t use your low back!

2. Dumbbell Overhead Press (one-handed, one-legged) – 4/7
Stand on opposite leg from working/movement arm.

3. Barbell Squat – 5/7
Ahh… because you’re not only realizing the benefits but you’re even starting to like Squats :)

4. Standing Side Bends (hold one dumbbell at your side) – 2/17 (per side)
Use only one dumbbell, otherwise you’re cheating! Then switch sides.

5. Pushups! – 2/ max in one minute
Try a new, more difficult progression from last week! See HERE for suggestions.

FORMS TO USE: