Afterburn Training - Workout C: 5-step circuit
Once you've mastered the kneeling medicine-ball press, try the same move while kneeling on a Swiss ball; you'll work even more muscle.
Count your reps backward. It'll help ensure that you don't let up near the end of your set.
How to Get It Done
Do this workout as a circuit, performing one set of each exercise before resting.
(Steps 1-5)
After each completed circuit, rest for two minutes, then repeat.
Do a total of 3-5 circuits.
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| Step 1 - Romanian Deadlift/Bent-over Row |
| Repetitions: 4-6; Tempo: 21X |
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» Grab the bar with an overhand grip that's just beyond shoulder-width. Stand holding the bar at arm's length and resting on the front of your thighs. Your feet are shoulder-width apart and your knees slightly bent. Your eyes are focused straight ahead. |
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» Slowly bend at the hips as you lower the bar just below your knees. Don't change the angle of your knees. Keep your head and chest up and your lower back flat or slightly arched. |
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» Without changing your body position, pull the bar up to your torso by bending your elbows and squeezing your shoulder blades together.
» Pause, then slowly lower the bar until your arms are straight again.
» Lift your torso back to the starting position, keeping the bar as close to your body as possible. That's one repetition. |
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| Step 2 - Medicine-Ball Kneeling Shoulder Press |
| Repetitions: 8; Tempo: 311 |
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» Place two medicine balls on the floor about hip-width apart. Then grab a pair of dumbbells and put a knee on each medicine ball so you're kneeling. Sit upright so your body forms a straight line from your knees to your shoulders.
» Hold the dumbbells just outside your shoulders, with your arms bent and palms facing each other. |
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» Push the weights straight overhead. (The dumbbells should end up directly above your shoulders, not together.) Pause, then slowly lower them. That's one repetition. |
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