WOD Wednesday “Body of Steel”
Body of Steel is a great workout that will leave you and/or your clients feeling like superman once completed…well maybe first they’ll feel like there arms are lead pipes. Regardless, this workout targets the back and bicep muscles.
Notice: Remember to always start with a five minute warm up and five minute total body stretch before starting any of our WOD’s!
1- Barbell Rows Combo: Perform 12-15 reps with a wide grip, holding the top position for 2 sec, rest 5 sec and continue for another 30 sec with a close, underhand, grip.
2- Rest another 5 sec, then perform 30 sec of Alternating Supermans’s. Repeat 2 more times.
3- Med Ball Pull Overs: Perform 8-10 reps, holding the back position for a 2 count. Rest 5 sec and again,
4- Perform 25 sec of Alternating Superman’s. Repeat 2 more times.
5- Lawnmowers: Perform for 30 sec on each arm, rest 5 sec, add weight and do another 20 sec.
6- Rest 5 sec, and perform 20 sec of Alternating Superman’s. Repeat 2 more times.
7- Barbell Preacher Curls (on stab ball): Begin with 12-15 reps, drop the weight slightly (no rest) and continue for another 8-12 reps. Stand up and continue with regular curls for another 30 sec. Repeat 2 more times.
8- Dumbbell Curl Combo: Begin with 30 sec of reverse then 20 sec of regular, then 20 sec of hammer style curls. Repeat 2 more times. Finished!!!
*Always finish by following the weight training with 20 minutes of intervals cardio sets!
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