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This week, you’ve been turning up the explosive athleticism and fat-burning of the Rewired Trainer with some high-intensity interval work in the morning. Today, you’ll follow up your third session of old-school calisthenics with a grinding shoulder, ab, and calf workout featuring a new movement: the landmine 180.
Trainers and athletes and athletes have different names for this movement, but the best ones all agree about one thing: It must be difficult in order to be effective. That means you need to put some weight in the bar.
Try to work up to a 45-pound plate for men, and at least a 25 for women. You may not be able to move this weight as quickly as a smaller weight, but that’s OK. Once you can move a big weight around without getting sloppy, you’ll have built the core strength of a true athlete!
Morning: HIIT Cardio Circuit (3 rounds)
![Burpees]()
![Burpees]()
Burpees
20 reps![Jumping Jacks]()
Jumping Jacks
75 reps![High Knees]()
![High Knees]()
High Knees
50 reps![Elliptical Trainer]()
![Elliptical Trainer]()
Elliptical Trainer
5 minutes at 60-65%
Evening: Shoulders, Calves, Abs
Rest: 30-60 sec between supersets and trisets
-
Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging – Treadmill
5 minutes, 55-60%-
Warm-up Superset
![Supine Two-Arm Overhead Throw]()
![Supine Two-Arm Overhead Throw]()
Supine Two-Arm Overhead Throw
1 set of 12![Plank]()
![Plank]()
Plank
1 set for 30-60 seconds-
Superset
![Side Lateral Raise]()
![Side Lateral Raise]()
Side Lateral Raise
3 sets of 10 reps![Dumbbell Shoulder Press]()
![Dumbbell Shoulder Press]()
Dumbbell Shoulder Press
3 sets of 10 reps, dropset each set for 4-6 reps-
Superset
![Seated Bent-Over Rear Delt Raise]()
![Seated Bent-Over Rear Delt Raise]()
Seated Bent-Over Rear Delt Flye
3 sets of 10 reps![Arnold Dumbbell Press]()
![Arnold Dumbbell Press]()
Arnold Dumbbell Press
3 sets of 10 reps, dropset each set for 4-6 reps-
Superset
![Landmine 180]()
![Landmine 180]()
Landmine 180
3 sets of 10 reps![Cable Crunch]()
![Cable Crunch]()
Cable Crunch
3 sets of 10 reps, dropset each set for 4-6 reps-
Superset
![Calf Press On The Leg Press Machine]()
![Calf Press On The Leg Press Machine]()
Calf Press
3 sets of 10 reps, dropset each set for 4-6 reps![Seated Calf Raise]()
![Seated Calf Raise]()
Seated Calf Raise
3 sets of 10 reps, dropset each set for 4-6 reps
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This article is from:
James Grage's Rewired 9-Week Fitness Trainer – Day 47 Shoulders, Calves, Abs