It's Friday, the week is over, time to kick it in the butt before the weekend. I like to call this a little "gut check" workout. This is the same style of workouts that I utilized to help me break the Guinness World Record for Fitness. I want you to leave it all here. Really push yourself. You should finish in a pool of sweat. Remember, this has got to become your workout. It's about you, not about me. Please feel free to modify reps and weight suggestions to meet your needs. Most importantly, HAVE FUN!
-5-10 min warm-up - 50 Jumping jacks - 20 push-ups - 10 pull-ups
-50 Box jumps
-25 Pull-ups
-50 Deadlifts with 135 lbs
-50 - 1 Arm DB Snatches or Swings with 50 lb db - 25 each arm and switch
-50 Squats with 135 lbs
-25 Chin-ups
-50 DB Squat Presses/Thrusters with 15 lb dbs
-50 - 1 Arm DB Rows with 50 lb db - 25 each arm
-50 Straight leg DB Deadlifts with 30 lb dbs
-25 Pull-ups
-50 - Single Leg Squats to a bench using bodyweight - 25 each leg
-50 Upright rows with 50 lbs on a straight bar
-50 Calf Raises w/ Shrugs with 50 lb dbs
-50 Second timed hang on pull-up bar
-50 Barbell Curls with 50 lbs
-50 Weighted Sit-ups with a 30 lb db
-50 DB Hammer Curls with 30 lb dbs - 25 each arm
-50 Knee raises
-50 Supermen
-1 Mile timed Run
-5-10 min cool-down, stretch and puke!
I hope you enjoyed it! Don't forget to replenish your fluids afterwards. Me, I prefer an ice cold beer! Have a great weekend!
Get Fit with the World's Fittest Man
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Nov 9, 2007 3:53 PM
JoeDecker
JoeDecker
Hey Toby, good question. Guys, a "superman" is a lower back exercise. Lie face down on the floor with your arms and legs extended. Slowly raise your chest and your thighs off the ground while contracting the muscles off your lower back. Kinda like Superman flying. Do this slow and controlled. No jerking. Raise it up, pause, then down. I'd almost call it a reverse crunch. Give it a try. Have fun!
Hey Joe, can you please explain/describe what the "superman" exercise is and how to perform it? Thanks!