"A BACK WORKOUT FOR THE
ANIMAL INSIDE...
ANIMAL INSIDE...
Alright ladies and gentlemen, beasts and beauties....it's time
for a killer fat burning, muscle-shredding, unconventional,
heart exploding, beastly back workout. This isn't just any old
muscle building workout, where you can check your text
messages, and chat with the nearest hottie in the gym. This
workout will have those around you questioning your sanity
and scrambling to get out of your way for fear of being
infected. So, grab your favorite pre-work drink, your jug of
water, and a big ol' sweat towel because you're going to
need it!
This workout will consist of 4 fast paced, giant sets, using
moderately heavy weight hitting every muscle in your back
and core. As always, you will need to begin with a 5-10
minutes warm-up on a cardio machine to get those muscles
warm and that blood pumping. Take a few minutes to do
some light stretching of your back and rotator cuff muscles.
Next, do at least two warm-up sets of lat-pulldowns because
we will be starting with pullups. Also, grab a pair of
moderate weight kettlebells and one heavy one. Do a set of
10 kettlebell swings with the moderate weight, stopping at
shoulder level and then 10 all the way up with your arms by
your ears.
Ok, here we go...hopefully that pre-workout drink is starting
to kick-in now.
Circuit 1
• Pull ups-10
• Kettlebell swings-20
• Renegade Rows-10 total or 10 each arm (for the
beasts)
• Plank on KB-30s
*1minute rest, 3x's through
Pull Ups
If you can't do 10 pullups unassisted, you can grab a chair
or an inclined bench to help you. With the chair or bench
slightly in front of the pullup bar, bend one knee and place
your foot on top of the chair. Now using your foot, only push
as much as you need to help assist you to complete a
pullup...that means your chin must go over the bar or
handles. Don't cheat! Only push as little as you can. Every
week you want to be able to do more by yourself than the
prior week. Progression grows the beast!
Kettlebell Swings
Stand with your feet slightly wider than shoulder-width. With
your chest high and arms hanging straight down in front of
you, in a Romanian deadlift starting position, grab the
handle of the kettlebell with both hands. Keeping your back
flat and your head looking forward, push your hips
backwards, slightly bending your knees so that the kettlebell
travels between your legs. Now, quickly snap your hips and
push through your heels to drive the kettlebell up and in
front of you. You can use your arms to pull a little on the
first couple, but after that, momentum should be all that
raises the bell to shoulder level.
Set 1: Swing kettlebell to shoulder level
Set 2: Continue raising the arms up and over your head so
that your arms extend behind your
ears before beginning the descent.
Set 3: Try one arm swings, keeping chest and hips square.
Renegade Rows
I think this is one of the baddest exercises you can do. They
don't look like much, but they challenge almost all of your
muscles right down to your mental focus and balance. If
you're a true renegade, you will do them with the
kettlebells. Be warned though, this is no easy feat. You
must have lots of body control and really focus on balance.
Okay, here's the technique. Grab either a pair of dumbells
or a pair of kettlebells. If you can't get a matching pair of
kettlebells, don't worry, you can switch them up each set.
Start in a push up position with your hands on the
dumbbells and feet spread slightly. Note: The more your
feet are spread, the easier it will be to balance. Perform a
push up and at the top of the movement, keeping core tight
and hips square to the ground, pull elbow back raising 1
dumbbell off the ground to perform a row. Return it to the
ground, perform another push up and then repeat the
rowing motion with the other arm. Continue this until you
have completed 10 total, or if you're feeling beastly 10 on
each arm.
Kettlebell Plank
When you reach 10 renegade rows, grab one of the
kettlebells and hold a plank with your hands on the handle.
Remember, plank position is a push up position where you
keep your whole body tight, especially your core muscles,
and your spine in a straight line. If you need more of a
challenge, slowly extend and alternately lift your legs off the
ground behind you.
Rest for 1minute before repeating this circuit 3 more times.
After you have cleaned your puddle of sweat off the ground,
rest no more than 2 minutes and move onto circuit #2.
Ggggrrr......!!!
Circuit 2:
• Wide Grip Lat Pull Down-1 arm at a time-10 each side
• Inverted Row-10
• DB Squat Thrust Stand-10
• Hill Climbers-50
*1min rest, 3x's through
Wide Grip Lat Pull Down, 1 side at a time
Set up on the lat pull down station as if you were going to
perform a wide grip lat pull down. Bend right arm, pulling the
bar down and elbow into your rib cage. Release it back up
and perform the same with the left arm.
Inverted Row with Twist
Using the Smith machine, grab a rope attachment and lay it
over the bar set at about chest height. Grab the handles of
the rope so that they are even and walk your feet under the
bar until your body is at a 45 degree angle, or lower, with
the bar. Keeping your core tight and your body straight,
bend your arms and pull your body to the bar, opening the
rope, and twisting on the way up, so that you finish with your
obliques almost touching the bar. Lower down and repeat
the motion on the opposite side.
Dumbbell Squat Thrust Stand
This movement is similar to a burpee. Holding a dumbbell in
each hand, squat down and place the dumbbells on the
floor beside your feet. Quickly jump back to a push up
position, then quickly jump back to the squat. With feet flat
on the ground, chest high, and back flat, perform a deadlift
to stand.
Hill Climbers
From your pushup position on the dumbbells, quickly
perform 50 hill climbers. These are similar to mountain
climbers, but you do not touch your foot on the floor when
you bend your knee up.
Feeling beastly yet? Okay, now rest 1minute and then
repeat it 3 more times. When completed, you will once again
take your 2 minute break, and then move onto to your final
circuit.
Circuit 3:
• Wide-grip Bentover Barbell Row drop set-10/10/10
• V-grip Lat Pull Down-10
• DB T-Pushup
*1min rest, 3x's through
The first two exercises should be familiar to you. If you have
any back issues, you can substitute a supported T-bar row
or a low cable row for the wide grip bent over row.
Dumbbell T-Push Up
Get in a push up position with hands on a pair of light
dumbbells with feet shoulder width apart. Perform a push up
and as you raise up, begin lifting your right arm straight out
to the side and rotating your hip upwards until your right
arm is pointing straight up to the ceiling and your chest is
completely open to the right. Return the dumbbell to the
ground and repeat on the left side. Be sure to keep core
tight and do not let the raised arm fall behind your body at
the top of the movement.
Alright, you should know how it goes by now...3x's rounds,
resting 1 minute between. But don't take your gloves off yet.
Once you've conquered this last circuit, I've got a special
treat for you.......The Closer. This is a quick metabolic
workout to squeeze out whatever life is left in you and that
can be used to top off any great workout. Don't worry about
doing cardio after this because you will torch more fat with
this than you would in any boring steady state cardio
workout.
The Closer
• KB Swings-20
• KB/DB Crawl-10 steps
• KB/DB close grip pushup-to failure
*Rest 1 minute and repeat 3-5x's
Grab a moderately heavy kettlebell and start swinging.
Then immediately place it down and grab another one of
the sames size, or a pair of dumbbells. Get in a push up
position (I know you are beginning to think this is my favorite
position) and crawl forward with your arms while keeping
your legs straight and shuffling your feet. By focusing on
keeping your body in a tight plank position will improve core
strength, while keeping your arms straight and shoulders
pulled back will improve shoulder and scapular stabilization.
When you reach the other side of the room, or after you
have completed at least 10 crawling steps, begin doing
close grip push ups with your elbows in close by your sides
until you reach failure. If you're really feeling beastly, add a
push up followed by a renegade row in with each step.
Are you ready to tap out now? I told you this one was going
to bring the BEAST out in you. Good job for getting through
it. Now, go grab your post workout shake and start guzzling.
You have definitely earned it! Congratulations. You've just
completed Megan's hard core, “Breaking out the Beast”
workout. Puff up that chest and give a beastly growl.
Ggggrrrr!!!
~Megan
Contact Info:
E-mail megan@meganmay.net
Web Site: www.meganmay.net
for a killer fat burning, muscle-shredding, unconventional,
heart exploding, beastly back workout. This isn't just any old
muscle building workout, where you can check your text
messages, and chat with the nearest hottie in the gym. This
workout will have those around you questioning your sanity
and scrambling to get out of your way for fear of being
infected. So, grab your favorite pre-work drink, your jug of
water, and a big ol' sweat towel because you're going to
need it!
This workout will consist of 4 fast paced, giant sets, using
moderately heavy weight hitting every muscle in your back
and core. As always, you will need to begin with a 5-10
minutes warm-up on a cardio machine to get those muscles
warm and that blood pumping. Take a few minutes to do
some light stretching of your back and rotator cuff muscles.
Next, do at least two warm-up sets of lat-pulldowns because
we will be starting with pullups. Also, grab a pair of
moderate weight kettlebells and one heavy one. Do a set of
10 kettlebell swings with the moderate weight, stopping at
shoulder level and then 10 all the way up with your arms by
your ears.
Ok, here we go...hopefully that pre-workout drink is starting
to kick-in now.
Circuit 1
• Pull ups-10
• Kettlebell swings-20
• Renegade Rows-10 total or 10 each arm (for the
beasts)
• Plank on KB-30s
*1minute rest, 3x's through
Pull Ups
If you can't do 10 pullups unassisted, you can grab a chair
or an inclined bench to help you. With the chair or bench
slightly in front of the pullup bar, bend one knee and place
your foot on top of the chair. Now using your foot, only push
as much as you need to help assist you to complete a
pullup...that means your chin must go over the bar or
handles. Don't cheat! Only push as little as you can. Every
week you want to be able to do more by yourself than the
prior week. Progression grows the beast!
Kettlebell Swings
Stand with your feet slightly wider than shoulder-width. With
your chest high and arms hanging straight down in front of
you, in a Romanian deadlift starting position, grab the
handle of the kettlebell with both hands. Keeping your back
flat and your head looking forward, push your hips
backwards, slightly bending your knees so that the kettlebell
travels between your legs. Now, quickly snap your hips and
push through your heels to drive the kettlebell up and in
front of you. You can use your arms to pull a little on the
first couple, but after that, momentum should be all that
raises the bell to shoulder level.
Set 1: Swing kettlebell to shoulder level
Set 2: Continue raising the arms up and over your head so
that your arms extend behind your
ears before beginning the descent.
Set 3: Try one arm swings, keeping chest and hips square.
Renegade Rows
I think this is one of the baddest exercises you can do. They
don't look like much, but they challenge almost all of your
muscles right down to your mental focus and balance. If
you're a true renegade, you will do them with the
kettlebells. Be warned though, this is no easy feat. You
must have lots of body control and really focus on balance.
Okay, here's the technique. Grab either a pair of dumbells
or a pair of kettlebells. If you can't get a matching pair of
kettlebells, don't worry, you can switch them up each set.
Start in a push up position with your hands on the
dumbbells and feet spread slightly. Note: The more your
feet are spread, the easier it will be to balance. Perform a
push up and at the top of the movement, keeping core tight
and hips square to the ground, pull elbow back raising 1
dumbbell off the ground to perform a row. Return it to the
ground, perform another push up and then repeat the
rowing motion with the other arm. Continue this until you
have completed 10 total, or if you're feeling beastly 10 on
each arm.
Kettlebell Plank
When you reach 10 renegade rows, grab one of the
kettlebells and hold a plank with your hands on the handle.
Remember, plank position is a push up position where you
keep your whole body tight, especially your core muscles,
and your spine in a straight line. If you need more of a
challenge, slowly extend and alternately lift your legs off the
ground behind you.
Rest for 1minute before repeating this circuit 3 more times.
After you have cleaned your puddle of sweat off the ground,
rest no more than 2 minutes and move onto circuit #2.
Ggggrrr......!!!
Circuit 2:
• Wide Grip Lat Pull Down-1 arm at a time-10 each side
• Inverted Row-10
• DB Squat Thrust Stand-10
• Hill Climbers-50
*1min rest, 3x's through
Wide Grip Lat Pull Down, 1 side at a time
Set up on the lat pull down station as if you were going to
perform a wide grip lat pull down. Bend right arm, pulling the
bar down and elbow into your rib cage. Release it back up
and perform the same with the left arm.
Inverted Row with Twist
Using the Smith machine, grab a rope attachment and lay it
over the bar set at about chest height. Grab the handles of
the rope so that they are even and walk your feet under the
bar until your body is at a 45 degree angle, or lower, with
the bar. Keeping your core tight and your body straight,
bend your arms and pull your body to the bar, opening the
rope, and twisting on the way up, so that you finish with your
obliques almost touching the bar. Lower down and repeat
the motion on the opposite side.
Dumbbell Squat Thrust Stand
This movement is similar to a burpee. Holding a dumbbell in
each hand, squat down and place the dumbbells on the
floor beside your feet. Quickly jump back to a push up
position, then quickly jump back to the squat. With feet flat
on the ground, chest high, and back flat, perform a deadlift
to stand.
Hill Climbers
From your pushup position on the dumbbells, quickly
perform 50 hill climbers. These are similar to mountain
climbers, but you do not touch your foot on the floor when
you bend your knee up.
Feeling beastly yet? Okay, now rest 1minute and then
repeat it 3 more times. When completed, you will once again
take your 2 minute break, and then move onto to your final
circuit.
Circuit 3:
• Wide-grip Bentover Barbell Row drop set-10/10/10
• V-grip Lat Pull Down-10
• DB T-Pushup
*1min rest, 3x's through
The first two exercises should be familiar to you. If you have
any back issues, you can substitute a supported T-bar row
or a low cable row for the wide grip bent over row.
Dumbbell T-Push Up
Get in a push up position with hands on a pair of light
dumbbells with feet shoulder width apart. Perform a push up
and as you raise up, begin lifting your right arm straight out
to the side and rotating your hip upwards until your right
arm is pointing straight up to the ceiling and your chest is
completely open to the right. Return the dumbbell to the
ground and repeat on the left side. Be sure to keep core
tight and do not let the raised arm fall behind your body at
the top of the movement.
Alright, you should know how it goes by now...3x's rounds,
resting 1 minute between. But don't take your gloves off yet.
Once you've conquered this last circuit, I've got a special
treat for you.......The Closer. This is a quick metabolic
workout to squeeze out whatever life is left in you and that
can be used to top off any great workout. Don't worry about
doing cardio after this because you will torch more fat with
this than you would in any boring steady state cardio
workout.
The Closer
• KB Swings-20
• KB/DB Crawl-10 steps
• KB/DB close grip pushup-to failure
*Rest 1 minute and repeat 3-5x's
Grab a moderately heavy kettlebell and start swinging.
Then immediately place it down and grab another one of
the sames size, or a pair of dumbbells. Get in a push up
position (I know you are beginning to think this is my favorite
position) and crawl forward with your arms while keeping
your legs straight and shuffling your feet. By focusing on
keeping your body in a tight plank position will improve core
strength, while keeping your arms straight and shoulders
pulled back will improve shoulder and scapular stabilization.
When you reach the other side of the room, or after you
have completed at least 10 crawling steps, begin doing
close grip push ups with your elbows in close by your sides
until you reach failure. If you're really feeling beastly, add a
push up followed by a renegade row in with each step.
Are you ready to tap out now? I told you this one was going
to bring the BEAST out in you. Good job for getting through
it. Now, go grab your post workout shake and start guzzling.
You have definitely earned it! Congratulations. You've just
completed Megan's hard core, “Breaking out the Beast”
workout. Puff up that chest and give a beastly growl.
Ggggrrrr!!!
~Megan
Contact Info:
E-mail megan@meganmay.net
Web Site: www.meganmay.net
 |  |  |  |  |
Loading...
NO JOKE'S BEAST TWEETS
on twitter
on twitter
JOIN OUR COMMUNITY
on facebook
on facebook
RECENT VIDEOS
NOJOKELIFESTYLE'S CHANNEL
NOJOKELIFESTYLE'S CHANNEL
BUSTING OUT A BEASTLY BACK
BY MEGAN MAY
BY MEGAN MAY
