WEEK 6 WORKOUT

WEEK 6 WORKOUT OVERVIEW - "Remix Revolutions"

I am calling this week's workout "The Remix." Why? Most of the exercises you will be doing are basic moves with a twist...they have been "remixed" so that they are more challenging and involve the entire body.

Take the first exercise, for example. It is a hybrid - it combines a stiff-legged deadlift, bent over row, and barbell curl. Think about it - three exercises combined into one...three times the work...three times the challenge! Of utmost importance, as with all other exercises, is your ability to effectively brace the muscles of your core prior to and while performing this complex movement. If you feel your lower back, chances are that you're not bracing your abs, and are therefore losing stability.

WARMUP SEGMENT:

MB or DB Woodchop - 6-8lbs x 15

Overhead Lunge Walk/Jog back

MB or DB Rotation - 6-8lbs x 15

Drop Lunge Walk

MB or DB Diagonal Woodchop - 6-8lbs x 15

Carioca

REMIX REVOLUTION 1:

1A. Deadlift, Row, and Curl Combo - 20-25lb bar

1B. Single-Arm DB Press on SB - 10lb DB

1C. Jump Rope

REMIX REVOLUTION 2:

2A. Supine SB Single-Arm DB Row - 8-10lb DB

2B. Rotational Alternating-Arm Push Press - 6-8lb pair DB's

2C. Jump Rope

REMIX REVOLUTION 3:

3A. Walking Lunge with DB Curl - 8-10lb pair DB's

3B. Supine SB Single-Arm DB Cross-Body Extension - 8lb DB

3C. Jump Rope

STABILITY BALL CORE TRI-SET:

A. SB Knee Tuck to L/R

B. SB Pullover Crunch

C. SB Mountain Climber