Week 1, Tuesday: Core and Arms
Warmup – Body Builders: 3 sets of 8. Starting position is standing. Squat down placing both hands on the floor. Kick the legs back so you end up in a pushup position. Lower your chest to the ground like doing a pushup. Pushup back to the leaning rest position of a pushup. Kick each leg laterally outward into a spread eagle while maintaining the leaning rest position. Kick the legs back into a leaning rest position. Bring the legs back into the squat position. Stand.
Warmup – Inchworm Dynamic Stretch : (2 sets covering 25 yards). Starting position is standing. Starting in front of the toes, walk the hands forward until you are in a leaning rest position. Lift the right arm in the air above the torso, balancing on 1 arm and both legs. Hold this position for 2 counts. Return the right arm to the floor (reacquiring the leaning rest position). Lift the left arm in the air above the torso, balancing on 1 arm and both legs. Hold this position for 2 counts. Walk the hands back to the toes and stand. Stand and take 1 huge step forward. Repeat.
Explosive Pushups: Facedown, on the floor, explode upward with enough force for both hands to be off the floor. Catch the body on the return down with the arms “almost” straight (but not quite). Then lower the torso to the floor (or mat). When a rep is not as explosive, stop, OR, do 3 reps minimum until you have enough upper body strength to exceed 3 reps. Rest 30 seconds between sets. Do 30 explosive reps, totaling up all the sets of reps (eg. If you do ten sets of 3, your tenth set is the final set).
Face Down Ball Plank: Place both hands on a medicine ball or basketball with both arms straight, as though you intend to do pushups (with the feet out behind you and your face toward the floor. Hold this position for 1 minute while maintaining your balance. Rest 1 minute, then set up for a reverse ball plank.
Reverse Ball Plank: With both arms behind the back and on the ball, hold up the body with the legs out in front of you on the floor in a balanced, flat position for 1 minute.
Woodchoppers: Hold an 8 lb. medicine ball in both hands, arms straight above the head while laying on your back. Have your legs apart and resting on the floor. With an explosive movement, bring the ball from the floor above your head to the floor between your legs. Continue reps until you taper. Time the duration. Rest 1 minute, then repeat. When your explosiveness tapers in half the time of your first set, that was your final set (best done with a timer/clock visible—cell phones have this).
Shoestrings: Same as woodchoppers, but both legs are in the air, toes pointed to the ceiling. Touch the medicine ball to the shoestrings, then back down to the floor overhead while keeping both arms straight. Same reps and sets as woodchoppers.
Left-Rights: Sit on the floor with a medicine ball in both hands. Start by swiveling the torso and bringing the ball to the floor beside one hip, and then bring it to the floor beside the other hip. When your explosiveness tapers, stop, rest 30 seconds. Repeat until your explosive duration is half that of the first set.
Dumbbell Press: Lay your back down on a bench while holding two dumbbells. Start with the dumbbells held just above the arm pits. Press the dumbbells upward as though doing a bench press rep. Do x15, x10, x8, x8 (drop set). Start with a light set of dumbbells for the first set, then increase the weight as you progress through the third set. The 4th set is a drop set, so drop the weight down to either what you used in set 2 or set 1. 10 seconds rest between sets (enough time to grab new dumbbells).
Flys: Lay on your back on a bench with dumbbells. Push the dumbbells up like a dumbbell press. Slightly bend the arms and lower the dumbbells outward to the sides until they’re even with the shoulders (but not lower than the shoulders). Bring the dumbbells back up to the start position to finish the rep. Do x15, x12, x8 reps.
Dumbbell Military Press: Sit in a chair or angle a bench to 45 degrees. Lay with your back on the bench or chair. Hold 2 dumbbells at shoulder height. Press both dumbbells upward to full extension, then return to the start position. Do x15, x12, x8 reps.
Dumbbell Bicep Curls: Stand holding two dumbbells. Curl the dumbbells x15, x12, x8 reps.
Dumbbell Tricep Extentions: Lift the elbow to shoulder height. Extend the arm holding the dumbbell until straight then back down. While moving, do not move the upper arm/elbow whatsoever. Do x15, x12, x8 for each arm.