Welcome to Greg’s Weekly Workout. Each week I’ll be sharing some of my favourite workouts for you to try.
Today’s workout is a Complex that can be performed with Dumbbells,Â a Barbell or even a ViPR.
You will be developing both Strength and Cardio with this workout. Every movement pattern and muscle in your body will be engaged so prepare yourself!
As will all my resistance based workouts you should have good movement skills and the ability to handle your own bodyweight first before attempting this workout.
The Warm Up
Run through the following warm up 2 times. If you find this warm up too difficult then the warm up is your workout and you should not proceed on to the workout.
All exercises are performed with bodyweight only!
- 10 x Yoga Squats
- 20 x Alternating Reverse Lunge
- 10 x Single Leg Forward Reaches (each leg)
- 10 x Wall Slides
- Repeat Once more
Complete the following exercises in order and without resting between exercises or putting the weight/s down.
- Overhead Press
- Reverse Lunge
- Bent Over Row
- Squat and Press
- Rest and Repeat
Start by choosing a weight you can comfortably press overhead for 10 reps. You will need to experiment a little to get the load right at first.
Weeks 1 – 4
Perform 6 – 8 repetitions of each exercise with a 2 minute rest period. Repeat for 3 circuits. For Lunges that’s 6 – 8 per leg.
Weeks 5 – 8
Perform 9 – 10 repetitions of each exercise with a 90 second rest period. Repeat for 3 circuits.
Weeks 9 – 12
Perform 11 – 12 repetitions of each exercise with a 60 second rest period. Repeat for 3 circuits.
As with all training your recovery will be dependent on your lifestyle variables of other exercise, nutrition and occupation. As a guide I would recommend at least 1 days rest between this workout and others.
Enjoy and please let me know how you get on below…