You know when you get tired of your same old recipes and you need some variety? You check your friends for recipes they’ve recently tried. I sometimes do this with my workouts. One day I had an idea of what I wanted to do but I wasn’t getting the motivation and wasn’t super stoked about the work out. So… I just told my friend Alex I was going to do a work out with him. Yea…I’m kind of bossy. But to be fair, he sometimes says “Hey, do this workout with me. It’s not so bad,” then it ends up being ridiculously hard.
This workout works your posterior chain…meaning all the muscles on your back side. I like to call this work out “Holy backside” because that’s what I thought when I woke up the next day.
Holy Backside! Workout
3 sumo deadlifts on the minute, every minute
(Start with some lighter weight first round or two and add some on as necessary)
2 pull ups
2 dumbell snatch (1 each arm)
4 pull ups
4 dumbell snatch (2 each arm)
6 pull ups
6 dumbell snatch (3 each arm)
–Keep going until time is up!
It’s a little hard to explain or teach someone to do any type of lifting via blog. I highly recommend asking a trainer to help you with learning something new so that you can perfect the form. I can at least explain what a sumo deadlift is. Below is a picture of my foot placement and this is wider than a normal deadlift. Do you see the darker, smooth part of the bar? Right inside that is where your feet would be placed in regular deadlift and your toes would be facing more forward. The sumo deadlift works the quads, inner hamstrings, and hips.
For the 2nd section of the workout we set the timer for 12 minutes and did a ladder of pull ups and dumbell snatches. 2 of each, 4 of each, 6 of each, and keep going until the clock runs out. Eventually I started to glare at the clock because it felt like it was going SO slow…but don’t let the clock beat you!!
I can do some pull ups without the band after I incorporate them into workouts several times a week..but I’m a little rusty so using the resistant band really helps get me back up to speed. I think using bands and slowly lessening the the resistance (aka how much of you it holds up) over time helps a TON if you want to be able to do a full pull up on your own.
Dumbell snatches are something I think most people can pick up pretty easy, but learning form is also important. You can totally learn how to do it in like 10 minutes!!
Again…kind of hard to explain via blog but, you’ll start in a deadlift-like position, with a neutral back, with dumbell balanced in front of you. The part between this and the end position is when it’s nice to have someone coach you through it, you kind of whip it up using your back, not your arms.
This was a great workout that only took 22 minutes + time for water in between sets. One way I judge how good a workout was is if I was sore two days later….well, this one was definitely a good workout!
For the second set I made it up to 14 pullups/dumbell snatches….how many rounds can you get?