Wednesday, November 12, 2008

Wood's Workout of the Day

If your looking for a quick, efficient workout that is a bit more intense than my last post - try the following series of 8 exercises without resting between sets (repeat 2-3x):

-Step-up - using a 30 lbs. DB x 8, 10 (you could also use wt. vest, med ball etc.)
-Inverted Row x 8, 10 (use a TRX or Pull-up bar, Smith machine, Rings etc.)
-T-push-ups x 8, 10
-Ab-Slide x 8, 10 (see photo and comments below)
-Bird dog x 8, 10
-DB Squat to Press - 30x8, 10
-DB Biceps Curl - 30x8, 10
-Triceps Push-down - 60x8, 70x10

Workout time: 8:00 for each circuit.

The ab-slide exercise (below) is considered one of the more effective ab exercises in terms of muscle recruitment - see the National Strength & Conditioning Journal research article - Nov. 2008/1939-1946). My 8 exercises are done in a circuit format x 8 then repeat for 10 reps. each. If your looking to save even more time - try combining the last 3 exercises into a squat/curl/press or curl/squat/press).


Ruth said...

I recently came across your blog and have been reading along. I thought I would leave my first comment. I don't know what to say except that I have enjoyed reading. Nice blog. I will keep visiting this blog very often.


Michael Wood said...

Hi Ruth - thanks for your comments. Looking to make the blog more robust for 2009. Please check back periodically for content.