Just because you are off work doesn't mean you cant put work in! Get to the gym on this Presidents Day and try this workout. This workout combines both a high rep high endurance training program with a heavy low rep workout.
* Make sure the weight is perfect for the reps. If you are doing 6 reps the 6th rep should be very tough if the weight is correct.
A1) Pullups- 6 reps ( hold each rep for 3 seconds at the top )
A2) Goblet squat with dumbbell-8 reps ( hold last rep at the bottom for 8 seconds )
3 rounds. 30 sec between rounds
B1) One arm dumbbell press with neutral grip ( palm facing your head )-8 reps each arm
B2) Single leg deadlift with dumbbells ( hold a pair of dumbbells )-8 each
3 rounds. 30 sec between rounds
C1) Seated row with straight bar-6 reps ( hold each rep for 3 sec )
C2) Step up with dumbbell ( if you step up with the right leg hold the weight just in the right arm )-6 reps each
3 rounds. 30 sec between rounds
D1) Kettlebell swings-15 reps
D2) Straight arm pulldowns with band-20 reps
D3) Burpees-10 reps
D4) Ball slams-15 reps
30 sec rest. 3 rounds
Go Dominate!
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