REAL Fitness Rx

Training video #3 this week!

Today was a "pull" day. I combined upper and lower because I missed a gym day this week. I ran downtown at the lake instead yesterday.

By "pull", I mean the muscles you use to pull the weight. Your backside. Simple, I know. A "push" day and a "pull" day are really great for those who can't get many days at the gym.

Do 2 days of weights at a gym, one works all the "pull" muscles and the second works the "push" muscles....then mix in some cardio or something else at home on those busy weeks. You can also organize the way you lift with this method all together.

A 4 day split could be: 1 day of legs push, 1 day upper push, 1 day legs pull, 1 day upper pull, etc.

Find what works for YOU!

Today:

Cardio - 20 min "steady state" - it was HOT in the gym. Felt like I had zero energy so I saved it for my lifts.

Dynamic warm-up : not filmed

Superset #1 : BB Deadlifts & Pull-Ups

For deads, did 3 sets at about 70%. Pull-Ups to failure each set. Last set, I use my band to assist once I fail

Then another 3 sets of deads, but quick at about 60% with jump rope mixed in

Superset #2 : Suitcase Deadlift & Single Arm DB Row

Suitcase Deads: be sure you do reps for EACH side of your body. Watch your knees on this and fight against leaning. You want to stay as forward and upright as possible. Your abs will love you after these.

Superset #3 : DB Romanian Deadlift (RDL) & Bicep Curls

Superset #4 : Glute Ham Raise & Cable Face Pulls

Skip the glute ham raises until your body is deadlifting safely. These are more advanced and require a strong back, glutes, hams, and core. I keep these low rep around 6-8. You can even see in the video my fatigue start setting in towards the end. Try to tuck your hips the entire time. Also...a taller box to drop to is ideal. This pad is a bit low and I was being too lazy to get another one.

Handstand walks - Play time. Always fun.