Greg and Dave highlight a total body workout. They cover cardiovascular, strength, and mobility all in one session.
Episode Details:
Greg warms up Dave on a Keiser M3 spinning bike in just over two minutes with sprint and recovery intervals. A series of mobility drills will continue to loosen Dave’s muscles. Greg then takes Dave through a series of total body exercises before returning to the bike for a second blast to finish strong.
Bike Blast
After a 30 second warmup, three 20 second interval sprints are alternated with three 20 second recovery sets.
For more information on the Keiser M3 bikle visit: www.keiser.com
Shoulder Swings
Keeping one arm idle and wrapped to the body, the alternate arm swings in circles around the body.
Leg Crossovers
Standing on one leg, bring the opposite leg up in front of your body, keeping a neutral pelvis.
Quad Stretch
Standing on one leg, grab the alternating leg’s ankle and raise the foot to the posterior.
Reverse Toe Touches
Beginning in a full sqaut position, grab your toes. While holding onto your toes, extend your legs fully into a toe touch position.
Strength Phase
Five Eye Push-Ups
With five pound dumbells placed under each hand at pushup starting position, perform a pushup. At the top of each pushup, keep one arm supporting, while the other arm rotates the body to perpendicular to the ground, or so that all five “eyes” face a wall or mirror.
Reverse Crunches
In a supine crunch position, lift feet off the floor so that the lower leg is parallel to the ground. Crunch the lower body toward upper body, while lower back is stretched.
Hang with Knee-Ups
With elbows bent 90 degrees, grab and hold a support overhead so that your body is hanging with tension in the upper body. As the position begin to feel comfortable, bring your knees to your chest in the same manner as the reverse crunch.
Horizontal Pull-Ups
With an olympic bar and a swiss ball, grab and hang the olympic bar and bring your feet up onto the top of the swiss ball so that no body part is touching the ground and the body is close to parallel to the ground. From a hanging position, pull your body toward the olympic bar.
Burpees
From a standing position, drop to a full squat with your palms onto the ground. From this squat, thrust the lower body behind you into a plank position. Return to the squat position before returning to the standing position.
Romanian Deadlift
Standing on one leg, bend at the hip to grab a kettle bell just in front of you. Keeping your spine and pelvis neutral, your leg and arm straight, activate your glutes and thrust your hips forward to return to starting postion.
Kettlebell Swings
From golf posture, with a kettle bell between and behind your heels, flex from the hip to assume deadlift position. Keeping one hand firmly in control of the kettlebell and your arm straight and tight to your body, activate your glutes and thrust your hips forward so that the arm and kettlebell swing out in front of you. Repeat the movement either from the ground or in repitition and be sure to alternate.
Endurance
Statue of Liberty
Standing with shoulders level and arm extended overhead with a dumbell, hold the position for up to a minute.
Oblique Hold
Using tubing anchored behind you on your target line, stand in golf posture. Rotate your body so that the tubing has tension and your obliques are activated. Hold this position.
Bike Blast
After a 30 second warmup, three 20 second interval sprints are alternated with three 20 second recovery sets.
Performance Tip
Bicycle Setup
Elevate seat so that when you are seated, your foot rests on the stroke with your leg almost fully extended.
Assisted Curl Up
With tubing around your feet in a seated supine position, sit back one vertebrae at a time so that you are completely supine. Using the tubing for assistance, curl back to starting position, again with the feeling of one vertebrae at a time.
